Name: Shimla Mirch Besan Fry
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2 servings
Cuisine: Indian
Ingredients: 2 large Green Bell Pepper, diced into medium squares; 1 large Onion, diced into squares matching the capsicum; 3 tbsp Gram Flour, besan, sifted; 2½ tbsp Cooking Oil, requires slightly more oil to roast besan; ½ tsp Mustard Seeds, rai; ½ tsp Cumin Seeds, jeera; ¼ tsp Asafoetida, hing; ¼ tsp Ground Turmeric, haldi; 1 tsp Red Chilli Powder, adjust to taste; 1 tsp Ground Coriander, dhania; ½ tsp Dried Mango Powder, amchur; 1 tsp Salt, to taste

25 mintotal

Prep 10 min · Cook 15 min

Serves: 2
Difficulty: Easy
Spice: Medium

Add to your week

Method

Heat the cooking oil in a wide pan over medium heat. Add the mustard seeds and let them pop, then add the cumin seeds and asafoetida (hing).
Add the diced onions and green capsicum to the pan. Stir-fry on medium-high heat for several minutes until the vegetables develop slightly charred, blistered spots but remain crunchy.
Reduce the heat to low. Sprinkle the turmeric powder, red chilli powder, coriander powder, and salt evenly over the vegetables.
Sprinkle the sifted gram flour (besan) evenly over the vegetables. Do not dump it all in one spot to avoid lumps.
Mix vigorously so the oil and moisture from the vegetables coat the besan around the capsicum and onions.
Roast the mixture on low heat for a few minutes, stirring constantly, until the raw smell of the besan completely disappears and it turns nutty and aromatic.
Add the dry mango powder (amchur), toss for one final minute, and turn off the heat.

How to tell it's done

Bright, sweet, and crunchy bell pepper and onion squares thoroughly coated in a nutty, spiced, and crumbly roasted flour mix.

Nutrition

Per serving, from 2 servings.

258kcal

Where the calories come from

Protein4.7 g7%
Carbohydrate21.2 g31%
Fat18.6 g62%

Sugars: 8.2 g
Saturated fat: 2.9 g
Fibre: 5.8 g
Sodium: 1179 mg
Potassium: 520 mg
Calcium: 53 mg
Iron: 2 mg

Estimated by calculation from the ingredient list, using USDA FoodData Central. Not a laboratory analysis.

Getting it right

Tip

Ensuring the pan is dry and the capsicum isn't releasing water when you add the besan is crucial. The besan should toast in the oil, creating a dry, crumbly coating rather than a wet paste.

What to serve it with

A Maharashtrian and North Indian household favorite that packs perfectly in tiffins. Best enjoyed with plain Parathas or Dal Rice.

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