Courgette and Green Pepper ‘sabzi’ (Tori Aur Hari Mirch Ki Sabzi

May 24, 2023May 24, 20230 2
Courgette and Green Pepper 'sabzi' (Tori Aur Hari Mirch Ki Sabzi) - A Healthy and Flavorful Vegetable Dish
in Vegetarian

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 tablespoons olive oil or 3 tablespoons corn oil
1 pinch ground asafoetida powder
1/2 teaspoon cumin seed
1/4 teaspoon whole brown mustard seeds
1 1/4 lbs courgettes
1 large green pepper , about 7 oz
2 tablespoons natural yoghurt
1 tablespoon ground coriander
1/2 teaspoon salt ( or a bit more )
1/2 teaspoon chat masala ( or 1 pinch of cayenne pepper and 1 tablespoon lemon juice )

Nutrision Information

Servings Per Recipe
4
Calories
120
Sugar
4g
Fat
10g
Courgette and Green Pepper 'sabzi' (Tori Aur Hari Mirch Ki Sabzi) is a classic Indian vegetable dish that is both healthy and flavorful. The courgettes and green peppers are cooked with fragrant spices, such as cumin seed and coriander, and finished with a tangy yoghurt sauce. This recipe is perfect for a vegetarian meal or as a side dish to any meat or fish dish. The combination of courgettes and green peppers gives this dish a fresh and light taste, making it a great addition to any dinner party or family meal. This 'sabzi' is easy to make and can be served hot or cold, making it a versatile recipe that can be enjoyed all year round.

Instructions

1.In a large frying pan, heat the oil over medium-high heat.
2.Add the asafoetida powder, cumin seed, and brown mustard seeds to the hot oil.
3.Once the seeds start popping, add the sliced courgettes and chopped green pepper and mix well.
4.Add the natural yoghurt, ground coriander, salt, and chat masala (or cayenne pepper and lemon juice).
5.Stir everything together well, cover the pan, and cook on medium-low heat for 15-20 minutes, or until the courgettes are tender and the green pepper is soft.
6.Remove from heat and serve hot with your favourite flatbread or rice.

PROS

This dish is full of flavor and spices, making it a great addition to any meal.

It is also very healthy, as courgettes and green peppers are both low in calories and high in vitamins and minerals.

This recipe is also vegetarian, making it a great option for those following a meat-free diet.

CONS

This dish may be too spicy for some people, so adjust the amount of chat masala or cayenne pepper according to your preference.

Also, this dish may not be suitable for those with lactose intolerance, as it contains yoghurt.

HEALTH & BENEFITS

Courgettes and green peppers are both low in calories and high in vitamins and minerals.
Courgettes are particularly high in vitamin C, which is important for a healthy immune system, and potassium, which helps regulate blood pressure.
Green peppers are also high in vitamin C, as well as vitamin A, which is important for healthy skin and eyes.

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