Bharwan Mirch

Bharwan Mirch is a flavorful and nutritious Indian dish featuring bell peppers stuffed with a spiced high-protein filling. This vibrant dish is perfect for a wholesome dinner, combining taste and health in every bite.

Ingredients

• Green Bell Peppers - 2 large
• Chickpeas (cooked) - 1 cup
• Quinoa (cooked) - 1/2 cup
• Onion (finely chopped) - 1 medium
• Tomato (finely chopped) - 1 medium
• Garlic (minced) - 2 cloves
• Ginger (grated) - 1 teaspoon
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Salt - to taste
• Olive oil - 1 tablespoon
• Fresh coriander (for garnish) - a handful

Steps

1. Preheat the oven to 180°C (350°F).
2. Wash the green bell peppers, cut the tops off, and remove the seeds carefully.
3. In a pan, heat the olive oil over medium heat. Add the chopped onions and sauté until golden brown.
4. Add the minced garlic and grated ginger, and sauté for another minute until fragrant.
5. Mix in the chopped tomatoes, cumin powder, coriander powder, turmeric powder, red chili powder, and salt. Cook until the tomatoes are soft and the oil starts to separate.
6. Add the cooked chickpeas and quinoa to the mixture, stirring well to combine. Cook for another 2-3 minutes to heat through.
7. Stuff the bell peppers with the chickpea and quinoa mixture, packing it firmly.
8. Place the stuffed peppers upright in a baking dish and cover with aluminum foil.
9. Bake in the preheated oven for 20 minutes.
10. Remove the foil and bake for an additional 5-10 minutes until the peppers are tender and slightly charred.
11. Garnish with fresh coriander before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• High in protein from chickpeas and quinoa, supporting muscle health.
• Rich in dietary fiber, promoting digestive health.

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