Sunday Special: Red Capsicum Delicacies

CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI

Red capsicum also known as bell pepper belongs to the plant family which offers us colorful varieties of capsicums for us to add a visual appeal to our food and appease our palates creating novel ideas with a touch of creativity and a passion to present ideas which are sure to impress our guests. Red capsicum to me has been very special due to its maturity and ripe status as compared to the yellow and green variety and its taste, flavor and aroma upon being cooked is just difficult to compare.

As we compare the nutrients in various bell peppers red capsicums have scored the highest on the charts since they are loaded with phytonutrients and have 11 times more content of beta-carotene to offer us via its use and application in our food. Besides being a good source of Iron & Vitamin-C, it is important to highlight here that red capsicums have been listed as a superfood as well out of all other bell peppers.

As we compare the nutrients in various bell peppers red capsicums have scored the highest on the charts since they are loaded with phytonutrients and have 11 times more content of beta-carotene to offer us via its use and application in our food

Red capsicums belong to the same family like cayenne peppers, jalapenos, sweet chili pepper and they have a nice mildly sweet and earthy taste. While they have been known to be native to Central and South America, Mexico and were grown in Spain many decades ago. Today we find red capsicums being grown in various parts of the world and are easily available at a vegetable vendor close to us.

Let us have a look at a few Health Benefits of Red Capsicums

High content of Vitamin A – great for the eyes and vision health.
Loaded with Vitamin C- is a great source to meet up our daily dietary requirements.
Great source of vitamin b-6 and magnesium- it is said that this vitamin and mineral combination helps decrease anxiety while vitamin b6 is also a natural diuretic helps to reduce bloating and prevents hypertension.
Red peppers are said to help increase metabolic rate, which means it increases our metabolism without increasing our blood pressure and heart rate and also help us to burn more calories.
Red capsicums are very high in anti-oxidants and it is one of the veggies with highest levels of lycopene which helps prevent a number of complications in our body.

Let us have a look at a few culinary uses of red capsicums

We have seen green capsicums in our kitchens since a very long time now and from stuffed capsicums with mashed or boiled tempered potatoes to aloo Shimla mirch ki subzi to adding it to curries and gravies, red capsicums can take lead in being rather more visible and vibrant in the recipes.
Red capsicums in the stuffed form look very presentable and add a lot of attraction on the table or in the plate and creates a great appetite and whets the taste buds. While stuffing it from the most commonly used potatoes, to mincemeat, cooked rice with spices and cheese, assorted vegetables, pasta etc are all welcome.
While roasting the red peppers should be avoided at times since it reduces its vitamin c content by around 25% there are ways of doing it by pan cooking and stir frying. The peppers are able to find their place in indian cuisine as well as international recipes too.
Stir fried red peppers with bamboo shoots, water chestnuts, assorted legumes/pulses, sprouts, baby carrots, snow peas etc go very well not only in the visual appeal but also the crunch and texture on the whole, do not over spice it however for best results.
Red peppers are great to add into salads, I like to add them slightly marinated or a little pan fry element attached to it in order to bring out the earthy flavor from them and also the overall salad gets a new dimension, do not add very creamy or pasty dressings to red capsicum salads, preferred options are citric elements, and light dressings with lime, vinegar, mustard etc.
Adding red peppers to your pasta station is a good choice as it makes the pasta more appealing and nutritionally balanced too. Do not overcook them and maintain the crunch, try adding them to your mexican tacos, into your salsa, into burritos, tortilla wraps etc.
Red capsicums in stews, curries, gravies, side dishes, mashed potatoes, tikkis, cutlets, hash browns, baked dishes and dips too are a great option to go for, adding them to our savory quiche, tarts and puffs, bread doughs in bakery come out great!
Red capsicum stuffing with soy keema and little spinach as a filling or stuffing for a multi-grain paratha or into a whole wheat wrap or sandwich is ideal too, Variety of sandwiches fresh or toasted can also include red peppers into them. Adding them to shawarma rolls and kathi rolls with your veg or non-veg choice of ingredients works well.
Red capsicums with brown rice, millets, barley and other grains work well too and be it fried rice, pulao, stir fried concepts, baked dishes or even stuffing using rice for steamed cabbage parcels etc are ideal using red peppers.
Sauces for continental cuisine from the french to Italian to Spanish to fusion cooking can also include red capsicums to add a nice output to the recipes. Use them in combination with tomatoes, garlic, cumin, olive oil and few mild spices to get the best flavors.

Here are a few simple- easy to make recipes with Red Peppers

BHARWAAN RED SHIMLA

Ingredients

Red peppers- 2-3 no.

For the stuffing

Cooked white rice/brown rice- 1 cup

Oil/butter-1 tbsp.

Garlic- 1 tsp chop

Onion-2 tbsp. chopped

Green chilies- 1 tsp chopped.

Salt and pepper to taste

Tomato- 1 small chopped

Eggs- 2 no beaten/ paneer- 100 gms grated.

Capsicums-1/2 chopped

Red chili powder-1/2 tsp

Coriander powder-1 tsp

Green coriander leaves- 2 tbsp. chopped

Cheese- 2 tbsp.

Sunflower seeds/ flax seeds- 1 tsp

Method

Prepare all the ingredients for the stuffed capsicum.
Slit the top cover of the red capsicum and scoop out the seeds and wash them well, reserve the cover for the cooking process.
Heat oil/butter add in the garlic, onions, chilies and saute it for 1 min, add in the tomato, capsicums, salt and all powdered spices add little water to prevent burning, cook for 2 mins.
Add in the beaten eggs and scramble them or add in paneer or any leftover vegetables etc and cook for 2-3 mins on medium flame. Add in the cooked rice, coriander leaves and mix well.
Stuff the mixture into the capsicums and add little cheese and nuts/seeds etc and cover them and cook them in a non-stick pan on a low flame with a tsp of oil for 10-12 mins or bake them in an oven at 160 degrees Celsius for 15-20 mins and serve them hot.

NUTTY RED PEPPER CHUTNEY

Ingredients

Red peppers- 2 no.

Tomatoes- 2 no.

Oil/ghee- 2 tsp

Hing-1 pinch

Curry leaves- 10-12 no

Jeera- ½ tsp

Garlic- 1 tsp chop

Ginger-1 tsp chop

Red chilies- 2 no slit

Salt to taste

Turmeric powder-1/4 tsp

Red chili powder- ½ tsp

Water- ½ cup

Peanuts- 2-3 tbsp. roasted and crushed.

Method

Prepare all the ingredients for the chutney recipe.
Heat oil/ghee in a pan and add in the hing and curry leaves and all the whole spices for tempering and splutter them for a few seconds.
Add in the chilies, red capsicums cut into small pieces along with tomatoes and saute it all well for a couple of mins, add in the salt and powdered spices and little water and allow to cook on a low flame for 10-12 mins.
Cool down the mixture and add it to a blender jar along with the crushed peanuts and add little water or oil and grind it all well, place the chutney into a serving bowl and serve it chilled with snacks or apply it on rotis, wraps, bread slices for sandwiches etc.

RED PEPPER HUMMUS DIP

Ingredients

Red capsicum- 2 no cut into pieces and saute in 1 tsp oil in a pan for 2-3 mins, cool and keep aside.

Olive oil-2-3 tbsp.

Garlic- 1 tsp chopped

Walnuts/cashews/almonds- 2 tbsp.

Lime juice- 2 tbsp.

Chilled water-2 tbsp.

Boiled chickpeas- ½ cup

Salt and pepper to taste

Chaat masala-1/2 tsp

White sesame seed paste- 1 tbsp./ tahini paste- 2 tbsp.

Olives/pomegranate seeds/jalapenos etc for garnish.

To serve with cuts of raw veggies/ savory crackers

Method

Prepare all the ingredients for the tempting and tasty dip.
In a food processor jar combine together all the ingredients for the dip from chickpeas to red peppers etc and using olive oil and a little chilled water grind the mixture to a nice smooth textured dip.
Remove into dip bowls and garnish them as desired, serve it on a platter full of raw cuts of veggies and or with savory crackers or to go along as a relish with a starter, it tastes great with pita bread as well.

REFRESHING RED PEPPER SOUP

Ingredients

Red capsicum- 2 no cut into small pieces.

Oil/butter- 2 tsp

Bayleaf-1 no

Peppercorns-2-3 no

Garlic- 1 tsp chopped

Tomatoes-1 cup chopped

Potato- 1 small chopped.

Celery- 2 tbsp. chopped

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

Fresh coriander leaves- 1 tbsp.

Mint leaves- 1 tbsp.

Water/veg stock- 3-4 cups.

Sugar- ½ tsp

Parsley/ micro-greens to garnish the soup.

Method

Prepare all the ingredients for this refreshing soup being served cold.
Heat oil/butter in a pan add in the Bayleaf, peppercorns, and garlic saute for a few seconds, add in the red capsicums and potatoes and give them a nice stir followed by the tomatoes, celery and salt, sugar, seasonings, herbs and spices to taste.
Add in the veg stock/water and allow to come to a boil, simmer the soup for 15-20 mins and cool, add in mint and coriander leaves and using a blender puree the soup and pass through a sieve or strainer.
Check for seasoning adjust it to taste, add in a little fresh lime juice and mix, chill the soup for 1-2 hours and serve it in small shot glasses or soup bowls garnished with mint/parsley or micro greens.

Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.

He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336. Mail: chefkaviraj249@gmail.com

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