How many calories does one serving of  Shimla Mirch Besan ki Sukhi Sabzi have?

One serving (100 grams) of  Shimla Mirch Besan ki Sukhi Sabzi gives 97 calories. Out of which carbohydrates comprise 28 calories, proteins account for 13 calories and remaining calories come from fat which is 54 calories. One serving of   Shimla Mirch Besan ki Sukhi Sabzi,provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Shimla Mirch Besan ki Sukhi Sabzi recipe serves 3, 100 grams per serving.

167 calories for 1 serving of Shimla Mirch Besan ki Sukhi Sabzi, Capsicum Besan Bhaji, Cholesterol 0 mg, Carbohydrates 13.5g, Protein 3.8g, Fat 11g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Shimla Mirch Besan ki Sukhi Sabzi, Capsicum Besan Bhaji.

shimla mirch besan ki sukhi sabzi recipe | capsicum besan bhaji | besan wali shimla mirch ki sabzi | Maharashtrian sabzi is a simple sabzi made with basic ingredients. Learn how to make capsicum besan bhaji.

To make shimla mirch besan ki sukhi sabzi, dry roast the besan in small non-stick pan on a medium flame for 2 to 3 minutes. Keep aside. Heat the oil in a broad non-stick pan, add the cumin seeds and asafoetida and sauté on a medium flame for a few seconds. Add the capsicum and salt and sauté on a medium flame for 2 minutes. Add the turmeric powder, chilli powder, cumin seeds powder, coriander powder, sugar and lemon juice and sauté on a medium flame for 1 minute, while stirring occasionally. Add the roasted besan and 1 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Serve hot.

Capsicum besan bhaji is an interesting sabzi of besan and capsicum cubes, tempered with cumin seeds and sautéed with a range of spice powders, which add more josh to the naturally flavourful capsicum.

Is Shimla Mirch Besan ki Sukhi Sabzi healthy?

Yes, but conditions apply. Cut the oil usage down to 2 tsp oil and use coconut oil.

Let's understand the ingredients.

What's good.

Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you. 

Capsicum (Bell Peppers, red, green and yellow capsicum) : Rich in vitamin C, protects and maintains the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum. 

What's the problem ?

Refined Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The development of prediabetes comes from uncontrolled eating sugar and refined food products made from refined vegetable oil for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Healthy Oils recommended to use in Indian

The healthiest oil for Indian cooking is coconut oil. Use Coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Another good option is peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst most Indian common cooking oils.

Pick olive oil which is loaded with MUFA. But its usage is restricted to salads, stir-fries, sabzis which can be cooked only on medium heat. For salads only use extra virgin olive oil. Avocado oil can be used in cooking, but it’s expensive. So what you can turn to for cooking is Coconut oil which is easily available in India.

Can diabetics, heart patients and overweight individuals have Shimla Mirch Besan ki Sukhi Sabzi?

Yes.  Cut the oil usage down to 2 tsp oil and use coconut oil for a healthier option.