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Zero Oil – Capsicum stuffed with Tofu and Beans in tomato gravy – Vegan

Stuffed tofu Capsicum

About:

Stuffed capsicum in tomato gravy is an interesting and tasty way to include tofu, bean in your diet. Here capsicums are stuffed with spicy bean, tofu, dill leaves and cooked in the tomato onion gravy.

Using dill leaves adds good flavour to the dish.

Health benefits:

Tofu makes and bean makes it nutritious as they are rich in protein. Research says that including beans and bean products in diet helps in reduction of LDL cholesterol, blood sugar.Tofu supply essential nutrients like calcium and iron.

Rose coco beans contains high level of soluble fibre makes them beneficial in reducing cholesterol and blood sugar levels in humans.

Stuffed capsicum alone can be enjoyed as an appetizer or can be dipped in gravy which goes very well with roti/kulcha/naan

Yields: 4 servings
Preparation time: 20-30 mins
Cooking time: 20mins
Baking time: 20mins

Ingredients:

  • Bell peppers/capsicum-8num

For stuffing:

  • Rose coco bean-1cup
  • Finely chopped onion-1num
  • Chopped dill leaves-1cup
  • Sweet corn-1/2cup
  • Green chilli paste-1tsp
  • Ginger-garlic paste-1tsp
  • Crumbled tofu-1/4cup
  • Salt- as per taste

For gravy:

  • Chopped onion-2num
  • Chopped tomatoes-3-4num
  • Coconut Milk – ½ cup
  • Ginger-garlic paste-1tsp
  • Melon seeds-1tbsp
  • Chopped Almonds-1tbsp
  • Chilli powder-1/2tsp
  • Turmeric-1/4tsp
  • Coriander powder-1/2tsp
  • Garam masala-1/2tsp
  • Salt- as per taste

Procedure:

For stuffing:

  • Rinse and soak cocobeans for 6-8hours/overnight. Drain
  • Pressure cook with 2cups of water and 1/4tsp salt for 4-5whistles. Allow the steam to escape before opening the lid.
  • Mean while drain water from tofu, squeeze a bit between the palms place on the muslin cloth wrap and hang it for 20-30minutes to remove the moisture.
  • Once drained crumble the tofu and set aside.
  • Once the steam comes down drain water from beans and mash it using potato masher.
  • Now in a bowl combine mashed bean, crumbled tofu, chopped dill leaves, ginger-garlic pasta, green chilli paste, onion, sweet corn ,salt  mix well and set aside. (tomato puree is added to prevent dryness of the stuffing can add fresh cream instead)

For the gravy:

  • Combine tomatoes, onions, almonds, pumpkin seeds in a food processor/blender and blend them to a smooth paste.
  • Pour this ground paste, ginger-garlic paste in a non-stick pan mix well and cook on a medium high flame for 4-5minutes.
  • Add turmeric, chilli powder, coriander powder, garam masala, salt and cook until the raw flavour goes off.
  • Add coconut milk and bring it to boil and then simmer for 2-3minutes.
  • Turn off the flame and keep the gravy aside.

For baking capsicum/bell peppers:

  • Pre-heat the oven at 200deg C and Line the baking tray with baking sheet and set aside.
  • Rinse and Cut the stem of the capsicum, deseed them.
  • Stuff each capsicum with 1-2tablespoon of stuffing – arrange on the baking tray and bake for 14-18minutes / until tender and cooked.
  • Just before serving arrange the capsicum on a serving dish, pour the hot gravy on top and serve immediately.

Note:

  • Tried to make this gravy without using any oil. Oil can be added to coat the capsicum while baking and for making stuffing.
  • Can use single cream instead of coconut milk.
  • Panner can be used in place of Tofu
  • Stuffed capsicum can also be made on the stove top – ‘Grease a non-stick pan with few spoons of oil and arrange stuffed capsicum in the pan and cook on a medium-high flame until tender and the serve with gravy

I am bringing this to Angie’s Fiesta Friday #27 and Annie’s VVLP#15

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About Chitra Jagadish

My passion is Cooking & love exploring healthy recipes. This blog is all about sharing 'Recipes for Healthy living', which are my experiments at home.

Posted on August 1, 2014, in Indian, Side dish, Vegan and tagged , , , , , . Bookmark the permalink. 42 Comments.

  1. Looks nice Chitra!!!

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  2. I’m definitely going to try this! Looks wonderful.

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  3. After seeing your post I googled about coco bean dear. Never used it. Stuffed bell pepper are my favorite.love your stuffing

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  4. Melon seeds – replacement ?
    Ginger garlic paste – one makes it oneself ? (reckon I could …)
    Green chili paste ? – this is REALLY hot ? – replacement ?
    See, Chitra: I will always have things to ask when a recipe is as yummy as this ! – and I’m going to have to make the time to go through everything you’ve posted !!!!! [grin]

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  5. Hi Chitra!I have nominated you for an award: “I am Part of the WordPress Family Award.” Congrats my friend!
    Here is the link if you want to participate!
    http://creatingbeautyinthekitchen.wordpress.com/2014/07/30/awe-love-being-part-of-the-family/

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  6. It looks really delicious 🙂

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  7. Yum 🙂 Looks very appetizing

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  8. Aloha Chitra! The gravy seems so healthy with tomatoes and almonds–we can’t go wrong. Thank you for this awesome post! = )

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  9. Looks quite good and healthy! Which coco beans are used Chitra?

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  10. This dish looks truly amazing! I would add a bit of chopped avocado for texture and creaminess, thanks so much for the recipe!

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  11. Stuffed bell pepper with an Indian twist very nice…

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  12. Chitra, these stuffed capsicums look so packed full of beautiful flavours! I love the idea of having the gravy beneath to dip into as well. Enjoy Fiesta Friday #27 – and thank you for bringing along this wonderful dish! Cheers, Margot

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  13. I just received a Pinterest email which gives 10 different recipes for stuffed peppers – now I have 11 – yours looks very good 🙂

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  14. Awesome!! We like to have no-meat days during the week, and this looks like a recipe we must try! This is also a great dish to bring to Fiesta Friday, thank you for sharing!! 🙂

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  15. What an awesome recipe Chitra! Loved it. So much going on flavor wise and texture wise :).

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  16. Hmm, a vegan take on stuffed capsicum. Great one, Chitra. 🙂 Have a fab week. ❤

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  17. A very nice appetizer/side-dish. Loved the way you made it vegan.

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  1. Pingback: Breakfast Biscuit | Fiesta Friday #27 | The Novice Gardener

  2. Pingback: Whole wheat Naan | Chitra's Healthy Kitchen

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