You want to add more healthy food to your diet without compromising on taste. It’s not easy, right? Well, give one of our tasty and healthy recipes using capsicum a try.
Capsicum, (also known as sweet bell pepper in America and Shimla Mirch in India), is a super tasty and healthy vegetable. Low in calories, the wonder-food has zero fat and Vitamins C, A and E. It comes in various colours that make it even healthier! The mildly sweet, crisp bell pepper is a versatile ingredient for cooking Indian, Mediterranean and Western cuisines.
Here are three colourful and yummy healthy recipes using capsicum you and your kids will love!
Healthy Recipe 1: Stuffed Capsicum (291 calories)
This is one of the more colourful non-vegetarian healthy recipes uses a variety of bell peppers, lean ground meat, brown rice, onion and garlic, and natural tomato sauce.
- ½ cup rice
- 1 cup water
- 500 gm lean ground lamb (or chicken)
- 2 cloves garlic, minced
- 1 onion, chopped
- 2 green, 2 red, and 2 yellow capsicum
- 8 oz tomato sauce
- 1 tablespoon Worcestershire sauce
- Salt and ground black pepper to taste
- 1 teaspoon Italian seasoning
- ¼ cup grated parmesan or cheddar cheese (optional)
Boil brown rice and drain. Stir fry ground meat, garlic, and onion in a skillet over medium heat until browned and onion is soft. Cut off tops and remove seeds and membranes all the capsicum. Arrange them in a baking dish, so they are all standing upright.
Mix the ground meat, cooked rice, with 1 can of tomato sauce, Worcestershire sauce, salt, and pepper in a bowl. Fill each pepper with the meat mixture. Mix remainder sauce and Italian seasoning and pour over the stuffed peppers. Bake for an hour in a preheated oven of 350°F (175°C), basting with sauce till the peppers are tender. Sprinkle with grated cheese while still hot, and serve.
Healthy Recipe 2: Paneer Capsicum (748 calories)
This mouth-watering dish is one of North India’s signature paneer healthy recipes, straight from the kitchens of the master chef, Sanjeev Kapoor.
- 200 g Paneer (cottage cheese), cut into squares or triangles.
- 2 Green Capsicum, cut into squares or triangles.
- 1 Tbsp cooking oil.
- 1-inch ginger, finely chopped.
- 10-12 cloves garlic, chopped.
- 1 tsp coriander seeds, crushed.
- 1 tsp red chilli flakes.
- 2 green chillies, finely chopped.
- 2 tomatoes, finely chopped.
- 1 tsp Dried kasoori methi (fenugreek leaves), crushed.
- Salt to taste.
- 1 tsp lemon juice.
- Fresh coriander leaves, chopped.
Saute ginger and garlic in oil for one minute in a non-stick pan. Add coriander seeds, red and green chillies and saute some more. Cook diced tomatoes till soft. Add capsicum, paneer and saute for four to five minutes. Mix in dried fenugreek leaves and salt, cover and cook. Sprinkle lime juice and garnish with coriander before serving with rice, parantha or roti.
Healthy Recipe 3: Chicken and Capsicum Saute (283 calories)
Chicken and capsicum are perfect together! If you’re a chicken lover this is a must-try recipe, and one of the tastiest non-veg healthy recipes made with capsicum.
- 4 Tbsp flour, seasoned with salt and garlic pepper.
- 1 kg boneless chicken breast.
- 2 Tbsp olive oil.
- 2 chopped medium onions.
- 1 green, 1 red and 1 yellow capsicum, cut into strips.
- 2 cups reduced chicken broth.
Coat chicken breasts evenly with flour and fry in a non-stick skillet. Remove when cooked through. Fry onions and the capsicum together. Mix broth with remaining flour, add to skillet and bring to the boil. Simmer until thick. Add chicken cut into small pieces and toss with the capsicum mixture.
Health Benefits of Capsicum
Capsicum, whatever the colour, is loaded with vitamins and phytonutrients. Green bell peppers are a significant source of antioxidants, even though red bell peppers have more.
One cup of green capsicum provides 119.8 mg of vitamin C, much more than the recommended daily value of 90 mg. Enough C in your diet means you are less likely to have infections, from the common cold to cancer. Also, you get beautiful skin, making collagen, healing, healthy teeth, gums, bones, and blood vessels.
Studies show antioxidants in vegetables reduce free radical damage leading to inflammation. By adding capsicum to your diet, you can lower the risk of getting heart disease and cancer. Research suggests lycopene in red capsicum is a powerful antioxidant that prevents prostate cancer and heart disease.
Red, yellow and orange bell peppers are excellent sources of carotenoids. Your body needs it to make vitamin A or retinol for maintaining good eyesight, a strong immunity and healthy skin. Orange and green capsicums are a wonderful source of lutein and zeaxanthin, both great for eyes, and prevent age-related eye disorders (macular degeneration).
Capsicum contains capsaicin which helps deal with pain-related diseases. Eating raw capsicum is the healthiest. It lowers cholesterol, triglycerides, regulates blood pressure, burns calories from fats, and even boosts hair growth! So eat right and eat healthy by adding raw and colourful capsicum to your healthy recipes.
Want more quick tips for healthy recipes with capsicum?
- Scatter pieces of raw capsicum to a tossed salad or pasta salad.
- Snack on nutritious capsicum dipped with hummus or low-fat ranch dressing.
- Add strips of the pepper onto a chicken a breast sandwich or chicken salad.
- Add them to chicken noodle or minestrone soup.
- Chop capsicum into spaghetti sauce or Lasagna.
- Chop some into your breakfast omelette or scrambled eggs.
Where can you buy organic spices to cook up more delicious meals?
Explore more ways to eat healthy, and get organic and natural food items from Zotezo.
Tell us what you think of these healthy recipes using capsicum, and post any variations if you want below.