Karnataka Recipes
 
Capsicum Karwar Style  
   
Serves 4

Ingredients

4 capsicums cut in long strips

1 tbsp. jaggery grated
1/4 cup peanuts roasted and skinned 2 tbsp. oil
1 stalk curry leaves 1 tsp. mustard seeds
3-4 piinches asafoetida 2 whole red chillies

Grind to a paste
Ingredients

1/2 coconut grated and roasted

2 tsp. sesame seeds
2 tsp. split bengal gram 1/2 tsp. coriander seeds
1 tbsp. split black gram 2 strips tamarind cut in bits

Method
Grind the paste using 1/2 cup water.
Heat oil, add mustard seeds, whole chillies, allow to splutter.
Add asafoetida and curry leaves. Stir.
Add capsicums, stir fry for 3-4 minutes.
Add ground paste, jaggery, salt, turmeric powder and peanuts.
Stir and add 1/4 cup water.
Boil and simmer for 7-8 minutes. Gravy must be thick.
Serve hot with roti or rice.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

221

Carotene (μg )

226.85

Protein (g) 4.26 Vitamin C (mg) 0.03
Carbohydrate (g) 13.56 Mg  (mg) 10.28
Fat (g) 16.74 Na  (mg) 2.18
Fibre (g) 2.14 K  (mg) 31.25
Minerals (g) 1.07 Mn  (mg) 0.17
Calcium  (mg) 60.78 Zn  (mg) 0.66
Phosphorus  (mg) 102.9 Cr  (mg) 0.01
Iron  (mg) 1.6    

Modification
Reduce the amount of coconut used for preparation

Ingredients

4 capsicums cut in long strips

1 tbsp. jaggery grated
1/4 cup peanuts roasted and skinned 2 tbsp. oil
1 stalk curry leaves 1 tsp. mustard seeds
3-4 piinches asafoetida 2 whole red chillies

Grind to a paste
Ingredients

25 g coconut grated and roasted

2 tsp. sesame seeds
2 tsp. split bengal gram 1/2 tsp. coriander seeds
1 tbsp. split black gram 2 strips tamarind cut in bits

Method
Grind the paste using 1/2 cup water.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

194

Protein (g) 3.98
Carbohydrate (g) 12.75
Fat (g) 14.14
Fibre (g) 1.92
Minerals (g) 1.01