Stuffed Capsicum in Tomato Gravy (Diabetic Recipe) Video by Tarla Dalal Video by Tarla Dalal
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Preparation Time
20 Mins
Cooking Time
30 Mins
Total Time
50 Mins
Makes
6.00 servings
Ingredients
For The Stuffed Capsicum
4 medium sized capsicum
1 tsp oil
1/2 tsp cumin seeds (jeera)
1 1/4 cups chopped and boiled mixed vegetables (french beans , carrot , green peas and cauliflower)
1/2 cup grated low fat paneer (cottage cheese)
1/2 tsp chilli powder
1/2 tsp finely chopped green chillies
salt to taste
2 tbsp finely chopped coriander (dhania)
For The Tomato Gravy
2 cups chopped tomato
1/2 cup thinly sliced onions
1/4 cup chopped red pumpkin (bhopla / kaddu)
1/2 tsp grated ginger (adrak)
1/2 tsp finely chopped garlic (lehsun)
1 stick cinnamon (dalchini)
2 tsp oil
1/2 tsp cumin seeds (jeera)
1 tsp chilli powder
salt to taste
1/2 tsp cornflour
1/2 cup low fat milk , 99.7% fat-free
1/2 tsp sugar
Method
For the stuffed capsicum
- Cut the tops of the capsicum and scoop out the centre and seeds and discard them.
- Drop the capsicum shells in boiling water and blanch for 5 to 7 minutes. Drain well and keep aside.
- Heat the oil in a broad non-stick pan and add the cumin seeds.
- When the seeds crackle, add the mixed vegetables, low-fat paneer, chilli powder, green chillies, salt, coriander and 1 tbsp of water and mix well.
- Lightly mash using a potato masher and cook on a medium flame for 2 minutes, while stirring occasionally. Keep aside to cool slightly.
- Divide the stuffing into 4 equal portions and stuff each blanched capsicum with a portion of the stuffing. Keep aside.
For the tomato gravy
- Combine the cornflour and low-fat milk in a bowl, mix well and keep aside.
- Combine the tomatoes, onions, red pumpkin, ginger, garlic, cloves, cinnamon and 1¾ cup of water in a deep non-stick pan, mix well and cook on a slow flame for 8 to 10 minutes or till the tomatoes and red pumpkin turn soft.
- Keep aside to cool completely and remove the cloves and cinnamon and discard them.
- Blend the mixture in a mixer into a smooth purée and keep aside.
- Heat the oil in a deep non-stick kadhai and add the cumin seeds.
- When the seeds crackle add the puréed tomato mixture, chilli powder, salt and cornflour-milk mixture, mix well and cook on a medium flame for 5 to 7 minutes, while stirring occasionally.
- Add the sugar, garam masala and ¼ cup of water, mix well and cook on medium flame for 1 to 2 minutes. Keep aside.
How to proceed
- Just before serving, reheat the tomato gravy.
- Arrange the stuffed capsicum on a serving plate and pour the hot tomato gravy over it.
- Serve immediately.
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