Published By: Rohit Chatterjee

Sabzi of the Day - Colourful & Nutritious: Discover the Health Benefits of Capsicum with Easy Recipes

A fruit of the nightshade family, capsicum is low in calories and rich in vitamins

One of the most used fruits, which is often considered a vegetable, capsicum is a staple in Indian households. From fried rice to chilli paneer and paneer bhurji, capsicum is widely used in multiple Indian cuisines. Capsicum also has a high nutritional value and, therefore, several health benefits.

The Goodness of Capsicum

If one consumes 100 grams of capsicum, it provides:

Calories: 26

Water: 92%

Protein: 1 gram

Carbs: 6 grams

Sugar: 4.2 grams

Fibre: 2.1 grams

Fat: 0.3 grams

Furthermore, it contains vitamins and minerals such as Vitamin C, Vitamin B6, Vitamin K1, potassium, folate, Vitamin E, and Vitamin A. Other plant compounds such as capsanthin, violaxanthin, lutein, quercetin, and luteolin are also found in capsicum.

(Credit- X/ @FirstDoctor)

Enjoy the Numerous Health Benefits of Capsicum

Keeps eyes in check: Macular degeneration and cataracts are the most common problems related to eyes. Lutein, zeaxanthin, and carotenoids may protect the eyes from the risk of both cataracts and macular degeneration, which often leads to visual impairment.

Builds immunity: Given capsicum is high in vitamin C, it helps build immunity, which maintains a person’s cardiovascular health, prevents and supports cancer treatment, and may also prevent the duration of a common cold.

However, one must also keep in mind that too much vitamin C is not good for health. Therefore, capsicum must not be consumed in huge quantities on a daily basis.

Flavourful Capsicum Recipes

Capsicum chutney: To prepare this, one requires 1/2 cup chopped capsicum, 10 to 15 small shallots, a small ball of tamarind, two green chillies, and salt to taste. For tempering, one tablespoon of urad dal, one tablespoon of mustard, and 3-4 curry leaves are required. In mustard oil, fry everything together until the capsicum becomes mushy. Once done, cool and blend into a smooth taste.

(Credit- Instagram/ pooja_cooking_show)

Capsicum stir fry: There are multiple ways to cook this dish, but the easiest one is to fry some capsicum in oil along with onions and chilies. Add a little bit of soy sauce, sesame seeds, and black pepper. Finally, add salt and a little bit of sugar to balance the dish. One can serve it with fried rice, even parathas, or consume it as a snack.

Capsicum paneer bhurjee: In a pan, heat any cooking oil as per your preference. Add onion, garlic, chilies, and diced capsicum. Sauté them till they get mushy, and once a day, add grated paneer. To elevate the taste, add turmeric, garam masala, and red chili powder. Sauté everything on a high flame to acquire a slightly burnt and smoked flavour.

(Credit – Instagram/ shabnam_asif__)

Cheesy-rice stuffed capsicum:

  1. Heat a bit of olive oil in a pan and add a good amount of chilies.
  2. Let it fry, and once done, pour some water into the pan and boil.
  3. When the water reaches the boiling point, add a good amount of cheese and follow it up by adding cooked rice, which must be stored in the fridge a day earlier.
  4. Once the cheesy rice reaches a gooey consistency, stuff it in the capsicum and bake it in an oven. You can also add fresh pepper, parsley, basil or oregano if it's available in your kitchen.
  5. Don’t forget to brush some butter on the capsicum before baking.

There you have it—the goodness of capsicum with super easy recipes, all in one place.