Bell Pepper Bharta Recipe

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Ingredients:

Serving

4 tbsp peanut oil
4 green bell peppers
3 large tomatoes, chopped
1 large onion, chopped
1 tbsp cumin seed
1 tbsp mustard seeds
1 sprig fresh curry leaf
2 tsp ginger-garlic paste
6 tbsp peanut butter
1/4-1/2 cup water
1 tsp turmeric
1 tsp garam masala
1 tbsp sesame seeds (optional)
6 tbsp coconut milk powder
8 tbsp plain fat-free yogurt
1/2-1 tsp pure ground chili powder , to taste
1 tsp lemon juice
1 1/2 tsp tamarind paste
salt
1/2 cup cilantro, chopped

Directions:

Gather and prepare all ingredients prior to commencing cooking.
Heat a medium to large heavy-based saucepan on high, then reduce heat slightly and add peanut oil.
When hot, add cumin seeds, mustard seeds and curry seeds, and cook stirring until mustard seeds start to pop and splutter.
Add onions and continue sauteing until golden brown.
Add ginger and garlic paste and cook 1 minute, then reduce heat to medium before adding peanut butter.
Stir continuously until peanut butter forms a sauce and add as much water as necessary to prevent the mixture catching on the bottom of the pan.
Add bell pepper and tomatoes and cook for 10 minutes until pulpy, adding a little more water as necessary.
Add turmeric, garam masala, sesame seeds and dry coconut powder and cook for another 15 minutes, stirring from time to time.
Add yoghurt, chile powder, lemon juice and tamarind concentrate, and heat through gently until hot and flavors have blended.
Serve hot, garnished with chopped cilantro.
Please note, omitting the peanut butter, which is an essential component of this dish, completely changes its character and flavour. It also requires the full amount of coconut powder and yoghurt as specified in the ingredients, for an authentic taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	437.67 Kcal (1832 kJ)
Calories from fat	302.47 Kcal
		% Daily Value*
Total Fat	33.61g	52%
Cholesterol	1.05mg	0%
Sodium	51.47mg	2%
Potassium	821.06mg	17%
Total Carbs	27.03g	9%
Sugars	15.59g	62%
Dietary Fiber	6.86g	27%
Protein	10.75g	22%
Vitamin C	142.6mg	238%
Vitamin A	3mg	99%
Iron	53mg	295%
Calcium	96.1mg	10%

Amount Per 100 g
Calories	91.21 Kcal (382 kJ)
Calories from fat	63.04 Kcal
		% Daily Value*
Total Fat	7g	52%
Cholesterol	0.22mg	0%
Sodium	10.73mg	2%
Potassium	171.11mg	17%
Total Carbs	5.63g	9%
Sugars	3.25g	62%
Dietary Fiber	1.43g	27%
Protein	2.24g	22%
Vitamin C	29.7mg	238%
Vitamin A	0.6mg	99%
Iron	11.1mg	295%
Calcium	20mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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