Red Capsicum Poriyal (Red Bell Pepper Stir Fry with Ginger Spiced Coconut)
This simple yet flavorful South Indian stir-fry, Red Capsicum Poriyal, brings together the natural sweetness of red bell peppers with the aromatic spices and freshly grated coconut. A perfect balance of textures and flavors, this dish is light, healthy, and ideal for a nutritious lunch. Made with a medley of ginger, coconut, and mustard seeds, this dish pairs wonderfully with Indian flatbreads like Phulka, Dal Palak, and a refreshing Kachumber Salad.
Cuisine: South Indian
Course: Lunch
Diet: Vegetarian
Servings: 4
Ingredients
| Ingredient | Quantity |
|---|---|
| Red Bell Pepper (Capsicum) | 3, cut into small cubes |
| Chana Dal (Bengal Gram Dal) | 1 teaspoon |
| Mustard Seeds | 1 teaspoon |
| Curry Leaves | 1 sprig |
| Fresh Coconut, grated | 3 tablespoons |
| Asafoetida (Hing) | A pinch |
| Ginger, grated | 1 tablespoon |
| Green Chillies | 2, slit |
| Sunflower Oil | 2 teaspoons |
| Salt | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 95 |
| Protein | 2g |
| Carbohydrates | 17g |
| Fat | 3g |
| Fiber | 3g |
| Sodium | 110mg |
| Cholesterol | 0mg |
Preparation Time
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
Instructions
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Prepare the Red Bell Peppers: Start by washing the red bell peppers thoroughly. Slice off the stems, deseed them, and chop them into small cubes. Set the chopped peppers aside.
-
Tempering the Spices: Heat 2 teaspoons of sunflower oil in a wok or large frying pan over medium heat. Add the mustard seeds, allowing them to splutter. Once they begin to pop, add the chana dal (Bengal gram) and let it cook for about 30 seconds until it turns golden. Then add a pinch of asafoetida (hing) and a sprig of curry leaves. Let this mixture cook for another 30 seconds, allowing the flavors to release.
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Cooking the Red Bell Peppers: Add the cubed red bell peppers to the pan. Season with salt to taste. Stir the peppers gently, ensuring they are evenly coated with the tempering. Cook them for about 5-7 minutes, stirring occasionally, until the peppers are softened but still retain a slight crunch. The goal is to cook them until they are 3/4th done, so they hold their shape.
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Prepare the Ginger-Spiced Coconut Mix: While the peppers are cooking, prepare the ginger-spiced coconut mixture. In a blender or mixer grinder, combine the grated fresh coconut, grated ginger, and the green chillies. Do not add any water—this should be a coarse, dry mixture.
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Combine and Finish: Once the bell peppers are almost done, add the freshly ground ginger-coconut mixture to the pan. Stir well to combine, ensuring that the coconut evenly coats the peppers. Continue to cook for another 2-3 minutes, allowing the coconut to blend into the dish, imparting its rich flavor and aroma.
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Serve: Once the peppers are tender yet still firm and flavorful, remove the pan from heat. Serve the Red Capsicum Poriyal hot, ideally with a side of Phulka (Indian flatbread), a bowl of Dal Palak (lentils with spinach), and a refreshing Kachumber Salad for a wholesome, nutrient-packed meal.
Tips and Variations
- Add More Spice: If you prefer a spicier version, you can add more green chillies or a pinch of red chilli powder to the coconut mixture.
- Add Other Vegetables: Feel free to combine other vegetables like carrots or beans with the red bell peppers for a more colorful and nutrient-rich stir-fry.
- Vegan Option: This recipe is naturally vegan, as it contains no dairy or animal products.
- Make It Crunchy: For extra crunch, you can lightly roast the chana dal before adding it to the tempering.
This Red Capsicum Poriyal is a great addition to your repertoire of South Indian dishes. Not only is it easy to prepare, but it’s also incredibly healthy, bringing together the goodness of fresh vegetables, aromatic spices, and the unique taste of ginger-spiced coconut. Enjoy this vibrant dish as a delightful side or as a main dish paired with other traditional accompaniments.
