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Recipe 11 · Main

Stuffed Capsicum (Bharwa Shimla Mirch)

A Hearty Besan and Potato Masala Filling

Capsicum stuffed with a spiced filling of besan, onion, tomato and potato. 5 g of Power Sprinkle is folded into the cooled filling.

Yield
1 large serving (290 g)
Prep
15 min
Cook
15 min
Course
Main

Ingredients

  • 1 medium capsicum (100 g)
  • 1 tablespoon oil for the masala + 1 tablespoon for cooking
  • ½ teaspoon jeera
  • ½ medium onion, finely chopped (36 g)
  • ½ medium tomato, finely chopped (50 g)
  • 40 g besan, roasted
  • ½ medium boiled potato, mashed (60 g)
  • Haldi, red chilli powder, garam masala, amchur and salt to taste
  • 5 g Power Sprinkle
  • Fresh coriander

Method

  1. Slit the capsicum from the top into quarters, leaving the base intact, and scoop out the seeds.
  2. Heat 1 tablespoon of oil in a pan. Add the jeera and let it splutter.
  3. Add the onion and sauté until soft. Add the tomato and cook until it breaks down and the oil begins to separate.
  4. Add the haldi, chilli powder, garam masala, amchur and salt, and stir for half a minute.
  5. Add the roasted besan and the mashed potato and mix until the stuffing comes together.
  6. Take the pan off the heat and let the stuffing cool until just warm. Stir in the Power Sprinkle until evenly mixed.
  7. Pack the stuffing firmly into the capsicum.
  8. Heat the second tablespoon of oil in a heavy pan. Add the stuffed capsicum, cover and cook on a low flame for 12–15 minutes, turning gently.
  9. Garnish with coriander and serve hot.

Nutrition profile

Per 100 g of the finished stuffed capsicum.

Per 100 g of Stuffed Capsicum (Bharwa Shimla Mirch), as the dish is normally made and with Power Sprinkle added, each with its share of an adult’s recommended daily allowance.
As normally madeWith Power Sprinkle
NutrientPer 100 g% RDAPer 100 g% RDA
Energy (kcal)1799.0%1859.3%
Protein (g)4.167.7%4.748.8%
Total Fat (g)11.0216.4%11.3016.9%
Carbohydrate (g)16.61ND16.77ND
Dietary Fiber (g)3.3111.0%3.5511.8%
Calcium (mg)24.192.4%33.673.4%
Iron (mg)1.186.2%1.296.8%
Magnesium (mg)37.798.6%41.739.5%
Sodium (mg)21710.9%21410.7%

Scroll the table sideways to see all columns.

These are calculated estimates, not laboratory results for the finished dish, and they include an allowance for cooking losses. RDA = Recommended Dietary Allowance for a sedentary adult male. ND = not defined.

The Power Sprinkle Daily pouch

One spoon, every meal.

Five grams stirred into the food your family already eats. No new habits, no separate meal, no taste to get used to.

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