Bell peppers, peanut butter and coconut team beautifully with fragrant Indian spices to form a delicious vegetarian dish. Serve with rice or parathas for a light meal, or as one of several dishes in an Indian feast . To make ginger-garlic paste, peel and roughly chop equal quantities of ginger and garlic, and process or blend with a little water until pulpy. It can be stored in the refrigerator in a closed jar for several weeks.
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- 4 tablespoons peanut oil
- 4 green bell peppers or 4 red bell peppers, chopped in 3/4 inch pieces
- 3 large tomatoes, chopped
- 1 large onion, chopped
- 1 tablespoon cumin seed
- 1 tablespoon mustard seeds
- 1 sprig fresh curry leaf
- 2 teaspoons ginger-garlic paste
- 6 tablespoons peanut butter
- 1/4-1/2 cup water
- 1 teaspoon turmeric
- 1 teaspoon garam masala
- 1 tablespoon sesame seeds (optional)
- 6 tablespoons coconut milk powder
- 8 tablespoons plain fat-free yogurt
- 1/2-1 teaspoon pure ground chili powder, to taste
- 1 teaspoon lemon juice
- 1 1/2 teaspoons tamarind paste
- 1/2 cup cilantro, chopped
- 1Gather and prepare all ingredients prior to commencing cooking.
- 2Heat a medium to large heavy-based saucepan on high, then reduce heat slightly and add peanut oil.
- 3When hot, add cumin seeds, mustard seeds and curry seeds, and cook stirring until mustard seeds start to pop and splutter.
- 4Add onions and continue sauteing until golden brown.
- 5Add ginger and garlic paste and cook 1 minute, then reduce heat to medium before adding peanut butter.
- 6Stir continuously until peanut butter forms a sauce and add as much water as necessary to prevent the mixture catching on the bottom of the pan.
- 7Add bell pepper and tomatoes and cook for 10 minutes until pulpy, adding a little more water as necessary.
- 8Add turmeric, garam masala, sesame seeds and dry coconut powder and cook for another 15 minutes, stirring from time to time.
- 9Add yoghurt, chile powder, lemon juice and tamarind concentrate, and heat through gently until hot and flavors have blended.
- 10Serve hot, garnished with chopped cilantro.
- 11Please note, omitting the peanut butter, which is an essential component of this dish, completely changes its character and flavour. It also requires the full amount of coconut powder and yoghurt as specified in the ingredients, for an authentic taste.
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Nutritional Facts for Bell Pepper Bharta
Serving Size: 1 (390 g)
Servings Per Recipe: 2
- Amount Per Serving
- % Daily Value
- Calories 732.9
- Calories from Fat 493
- Total Fat 54.8 g
- Saturated Fat 10.0 g
- Cholesterol 1.2 mg
- Sodium 305.8 mg
- Total Carbohydrate 49.3 g
- Dietary Fiber 13.0 g
- Sugars 26.9 g
- Protein 22.9 g
The following items or measurements are not included:
coconut milk powder