Besanwali Shimla Mirch ki Sabzi

Capsicum or Shimla Mirch coated with Gram flour and spices make a lipsmacking dry curry or vegetable option for lunch or breakfast with a bowl of steamed rice dal and/or Parathas.

Besanwali Shimla Mirch ki Sabzi

This North Indian speciality is a hit at my place. I usually make this sabzi extra so that we can stuff it in between bread slices and toast the same along with some butter for breakfast the next day. Tastes fabulous. Since its summers and I absolutely detest cooking a dal, I somehow plan to sneak some protein via the vegetables or the rice dishes I cook. If you have seen the earlier blog post on the Sweet Corn, Capsicum and Paneer Masala rice, you would know the reason why & agree with me.

Besan or Chickpea flour is a good source of protein and the very reason, dieticians and nutritionists suggest a besan chilla for breakfast. It keeps you full, not to forget, is absolutely delicious & quick to make with some basic masalas from refrigerator and an excellent snack for kids if stuffed with smart options like veggie loaded noodles, plain grated veggies or cottage cheese.

Besan or Gram flour or Chickpea flour is an excellent source of soluble fibre, ideal for weight loss, healthy heart and diabetic friendly too. It is gluten free too so one can ideally cook this vegetable for people suffering from gluten allergies without compromising their protein & fibre intake.

Unfortunatley, Besan earns a very bad reputation of being an ingredient that is normally used for deep frying. If cooked right, it can form part of your vegetables and breads too. I am soon planning to make a chickpea flour based bread and hopefully it turns out well. I recently posted a bread made with Nachni flour but had to use some APF (gluten) (although 2 tblsp) for binding the same. With more and more people turning to gluten free diets, incorporating such produce in our diet, that is vastly available in our country rather than opting for expensive options makes a lot of sense. Not to forget, it is a local produce, made and consumed locally and something that we have been eating since generations. Take for example any festival, we require besan / chickpea flour right from our savoury snacks to sweets.

Apart from being a healthy ingredient for the body, Besan is an excellent cleanser for the skin. It tightens the pores, removes excess oil from the skin and gives a glow. Forget expensive lotions and creams. A weekly chickpea and milk / cream massage will keep your friends guessing your spa routine. My grandmother applied a paste of fresh turmeric and chickpea to her legs and hands. A natural way to reduce excessive hair growth on arms and legs. Although the arms and legs look yellow in colour for days, which in the earlier times wasn’t an issue, todays generation would detest such home remedies. But in times to come, when people realise the excessive use of cosmetics and chemicals have hampered their skin and health, such solutions will soon be back in fashion.

Coming back to the vegetable, normally this vegetable preparation is slightly high on oil and masalas which I have toned down a bit, considering its hot and humid and the body won’t agree to loads of spice. The oil content is also considerably low and I have served these with organic wheat aata rotis that was just perfect!

I have a similar blog post that is diabetic friendly and an interesting meal option for anyone in general who are calorie conscious, look for healthy lunch options and are looking to lose weight without compromising on taste – Try the Health Meal Plan of Besan Bhindi Sabzi, Carrot & Cucumber Pachadi & Oats, Jowar, Wheat Flour Bhakri which is ideal for the scorching heat and provides the much need fibre and health.

Check out the recipe for Besanwali Shimla Mirch ki Sabzi and make some for lunch tomorrow.

Recipe for Besanwali Shimla Mirch ki Sabzi

Prep Time – 15 mins

Cook Time – 15 to 20 mins

Serves 3 persons

Ingredients-

1. Capsicum or Shimla Mirch – 4 nos. large roughly chopped
2. Jeera / Cumin seeds – 1 tsp
3. Besan / Chickpea flour – 3 tblsp
4. Hing – a pinch
5. Garam Masala Powder – 1.5 tsps
6. Red Chilly powder – ½ tsp
7. Turmeric powder / Haldi – ½ tsp
8. Oil – 2 tblsp
9. Water – 1 tblsp
10. Salt as per taste

Method –

• Roughly chop the capsicum into medium size chunks and keep aside.
• Prepare the Besan / chickpea mixture – In a bowl, add the chickpea flour, garam masala powder, red chilly powder, turmeric powder & mix well. Keep aside.
• In a kadhai, add Jeera or cumin seeds and once it turns brown, add hing.
• Now add the chopped capsicum, sprinkle some salt and give it a good stir. Keep the flame on low & cover the lid and cook the capsicum for 5 odd minutes.
• Once the capsicum is cooked, sprinkle the prepared besan mixture over the sabzi. Give it a good stir & let the masalas blend. Splash some water and stir once again and continue cooking on low flame for another 5-7 mins.
• Switch off the gas, add chopped coriander leaves (optional) or just serve hot with some bhakri or whole wheat rotis.

Recipe Notes –

• If you want to add more oil, suggest you skip the 1 tblsp water and intead add 2 extra spoons of oil after you have added the dry besan mixture into the capsicum.
• Adjust the spice levels according to your taste. Addition of salt at the beginning ensures they coat the capsicum well.
• Don’t overcook the capsicum. Just 5-7 mins of cooking with lid closed would ensure the capsicum will cook and have a bite.

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Vidya Narayan