Karnataka Capsicum Karwar Style

Capsicum Karwar Style

Serves 4

Ingredients
4 capsicums cut in long strips 1 tbsp. jaggery grated
1/4 cup peanuts roasted and skinned 2 tbsp. oil
1 stalk curry leaves 1 tsp. mustard seeds
3-4 pinches asafoetida 2 whole red chillies

Grind to a paste

Ingredients
1/2 coconut grated and roasted 2 tsp. sesame seeds
2 tsp. split bengal gram 1/2 tsp. coriander seeds
1 tbsp. split black gram 2 strips tamarind cut in bits

Method

  1. Grind the paste using 1/2 cup water.
  2. Heat oil, add mustard seeds, whole chillies, allow to splutter.
  3. Add asafoetida and curry leaves. Stir.
  4. Add capsicums, stir fry for 3-4 minutes.
  5. Add ground paste, jaggery, salt, turmeric powder and peanuts.
  6. Stir and add 1/4 cup water.
  7. Boil and simmer for 7-8 minutes. Gravy must be thick.
  8. Serve hot with roti or rice.
Nutrient Composition Per Serving
MACRONUTRIENTS
MICRONUTRIENTS
Energy (Kcal) 221 Carotene (μg) 226.85
Protein (g) 4.26 Vitamin C (mg) 0.03
Carbohydrate (g) 13.56 Mg (mg) 10.28
Fat (g) 16.74 Na (mg) 2.18
Fibre (g) 2.14 K (mg) 31.25
Minerals (g) 1.07 Mn (mg) 0.17
Calcium (mg) 60.78 Zn (mg) 0.66
Phosphorus (mg) 102.9 Cr (mg) 0.01
Iron (mg) 1.6

Modification

Reduce the amount of coconut used for preparation.
Ingredients
4 capsicums cut in long strips 1 tbsp. jaggery grated
1/4 cup peanuts roasted and skinned 2 tbsp. oil
1 stalk curry leaves 1 tsp. mustard seeds
3-4 pinches asafoetida 2 whole red chillies

Grind to a paste

Ingredients
25 g coconut grated and roasted 2 tsp. sesame seeds
2 tsp. split bengal gram 1/2 tsp. coriander seeds
1 tbsp. split black gram 2 strips tamarind cut in bits

Method

Grind the paste using 1/2 cup water.
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 194
Protein (g) 3.98
Carbohydrate (g) 12.75
Fat (g) 14.14
Fibre (g) 1.92
Minerals (g) 1.01