Coloured Capsicum and Paneer Sabzi
by Tarla Dalal
capsicum paneer sabzi recipe | dry tomato capsicum paneer sabzi | Thiamine rich healthy sabzi | with 10 images.
capsicum paneer sabzi is a healthy Indian vegetable. Learn how to make dry tomato capsicum paneer sabzi.
capsicum paneer sabzi is a delicious and healthy Indian dish made with paneer, bell peppers, onions, tomato pulp and a variety of spices.
The coloured capsicum and paneer sabzi has a well-rounded flavour and a well-balanced nutrient profile. Rich in protein, carbohydrates and vitamins, this easy yet irresistible dry tomato capsicum paneer sabzi also pools in vitamin A from coloured capsicums, folic acid and antioxidant lycopene from tomatoes and protein and calcium from paneer.
capsicum paneer sabzi is a popular dish in North India and is often served as a side dish with roti or rice.
This capsicum paneer sabzi is a low-calorie dish that is perfect for people who are trying to lose weight or manage their diabetes with only 74 calories per serving of capsicum paneer sabzi.
pro tips for capsicum paneer sabzi. 1. Use good quality paneer for the best flavor and texture. 2. Choose bell peppers that are bright in color and firm to the touch. 3. Add the garlic paste. Though it is readily available in the market, we would suggest you use fresh homemade paste only. 4.Add the tomato pulp. We have not used readymade tomato puree because tomatoes are a good source of lycopene and that is retained if it does not undergo any process. See how to make fresh tomato pulp. 4. You can use tofu instead of paneer.
Enjoy capsicum paneer sabzi recipe | dry tomato capsicum paneer sabzi | Thiamine rich healthy sabzi | with step by step photos.
Coloured Capsicum and Paneer Sabzi recipe - How to make Coloured Capsicum and Paneer Sabzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Capsicum Paneer Sabzi
2 1/2 cups capsicum cubes
1/2 cup low-fat paneer (cottage cheese) cubes
2 tsp coconut oil or oil
1/2 cup onion cubes
1/2 tsp ginger (adrak) paste
1 tsp garlic (lehsun) paste
2 tsp dried fenugreek leaves (kasuri methi)
1 1/4 cups fresh tomato pulp
1/2 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1 tsp garam masala
salt to taste
For Serving
roti/ whole wheat paratha
For capsicum paneer sabzi
- For capsicum paneer sabzi
- To make {span class="bold1"}capsicum paneer sabzi{/span}, heat the oil in a deep non-stick kadhai, add the onions and sauté on a medium flame for 2 minutes.
- Add the ginger paste, garlic paste and dried fenugreek leaves and sauté on a medium flame for a few seconds.
- Add the capsicum, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Add the tomato pulp, turmeric powder chilli powder and garam masala, mix well and cook on a medium flame for another 3 to 4 minutes, while stirring occasionally.
- Add the paneer and salt, mix gently and cook on a medium flame for 1 more minute.
- Serve the {span class="bold1"}capsicum paneer sabzi{/span} immediately with roti or whole wheat paratha.
Coloured Capsicum and Paneer Subzi (Healthy Subzi) Video by Tarla Dalal
Method for capsicum paneer sabzi
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To make capsicum paneer sabzi recipe | dry tomato capsicum paneer sabzi | Thiamine rich healthy sabzi | heat 2 tsp oil in a deep non-stick kadhai, add the onions and sauté on a medium flame for 2 minutes. Instead of puree, we have added onion cubes which give a nice mouthfeel to the sabzi.
- Add the ginger paste. It is the most essential ingredient of Indian subzis.
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Now, add 1/2 tsp ginger (adrak) paste. Though it is readily available in market, we would suggest you use fresh homemade paste only.
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Add 2 tsp dried fenugreek leaves (kasuri methi) and sauté on a medium flame for a few seconds.
- Add the colored capsicum, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Colored capsicum are rich in vitamins, antioxidants and have a low Gi. You can read more about their health benefits here.
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Add 1 1/4 cups fresh tomato pulp. We have not used of readymade tomato puree because tomatoes are a good source of lycopene & that is retained if it does not undergo any process.
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Some 1/2 tsp turmeric powder (haldi), 1/2 tsp chilli powder and 1 tsp garam masala, mix well and cook on a medium flame for another 3 to 4 minutes, while stirring occasionally.
- Add the paneer and salt, mix gently and cook on a medium flame for 1 more minute. To make it more healthy, you can make use of tofu.
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Serve colorful capsicum paneer sabzi recipe | dry tomato capsicum paneer sabzi | Thiamine rich healthy sabzi | bellpepper and paneer sabzi | immediately with roti or whole wheat paratha.
pro tips for capsicum paneer sabzi
- Use good quality paneer for the best flavor and texture.
- Choose bell peppers that are bright in color and firm to the touch.
- Add the garlic paste. Though it is readily available in the market, we would suggest you use fresh homemade paste only.
-
Add the tomato pulp. We have not used readymade tomato puree because tomatoes are a good source of lycopene & that is retained if it does not undergo any process. See how to make fresh tomato pulp.
- You can use tofu instead of paneer.
- Use coconut oil instead of refinded 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.
| Energy | 74 cal |
| Protein | 2.6 g |
| Carbohydrates | 9.5 g |
| Fiber | 3.2 g |
| Fat | 2.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 686.8 mcg |
| Vitamin B1 | 0.6 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 138.5 mg |
| Folic Acid | 31.7 mcg |
| Calcium | 80.5 mg |
| Iron | 1.1 mg |
| Magnesium | 24.6 mg |
| Phosphorus | 55.3 mg |
| Sodium | 21.8 mg |
| Potassium | 282.3 mg |
| Zinc | 0.2 mg |