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