No Indian Meal is complete without a Pickle , Chutney or Stuffed Peppers . Stuffed Banana Peppers which are Zero Spicy and can be enjoyed by everyone in the family . Pair up with Grains of your Choice. Research suggests that Banana Peppers contain micro nutrients especially Carotenoids that contribute to overall Health. Peppers in general are sweeter and Banana Peppers are sweeter than many other Peppers. They are low in sodium and reduce Blood Pressure and also aid in better digestion and improve blood circulation through out your body . A 4 inch long one contain 45 percent of your daily intake of Vitamin C requirement.
In today’s recipe the stuffing is prepared with Cooked Mung Beans . One cup Cooked Mung Beans has 94 grams of Protein, 15 grams of Fiber, 1 gram fat , 4 grams Sugar and 212 Calories. Not only it help loose weight but keep you full for longer time.One cup cooked Green gram contains 537 milligrams of Potassium that is more than 10 percent of the recommended daily amount.Good source of Iron and help you meet your daily Iron needs.Combining Green gram with a Vitamin C rich food such as peppers helps with Iron absorption. Source : Health Magazines .
Love the flavor and taste of Pan fried Peppers. We love different kinds of Stuffed Peppers and like to eat with Brown RICE or Quinoa or Barley or Cracked wheat ( Daliya) and Vegetable raita. Sometimes we enjoy them as Appetizer with Cucumber salad or top with Onions, Tomato , Green chutney and Dates Chutney . Prepare the filling before hand . Cool the filling and Stuff the Peppers and refrigerate .Pan fry before you serve for tasty and Crunchy Peppers.
Recipe for 5 Banana Peppers .
Preparation and Cooking time : 30 Minutes
1. Banana peppers – 5
2. Potato – 1/2 Cup ( Cooked and Mashed ) White or Sweet Potato or Combination of White and Sweet Potato ( Just for Binding)
3. Cooked Moong dal – 1 Measuring cup
4. Grated Ginger and garlic – 1 tbsp
5. Curry Powder – 1 tbsp ( Blend of Red chilli powder , Coriander and Cumin powder, Garlic and Coriander leaves with Stems)
6. Finely chopped Coriander Leaves
7. Salt and Turmeric – 1/4 th tbsp each
8. Oil – 3 tbsp ( 2 tbsp For filling and 1 tbsp for frying Peppers)
9. Juice of Lime – Half
10 . Cumin seeds – 1 tbsp
Soak 1/2 Cup Moong dal overnight . Wash 3 to 4 times and fill with sufficient water and Salt. Microwave in a microwave safe Bowl for 6 minutes ( 2 +2 +2 minutes . for every two minutes stop the Microwave ) or Pressure cook for 2 or 1 Whistle on Medium High flame.
Heat tbsp Oil and add Cumin seeds , mustard seeds and Coriander seeds , Grated ginger and Garlic, Turmeric . Fry for couple of minutes and add Cooked Moong Dal , Mashed Potato , Salt followed by Spices ( Curry Powder) . Mix well . Switch off the stove . Squeeze Juice of Lime and finely chopped Coriander Leaves. Check for salt and spices and adjust accordingly . Cool the Mixture before you stuff the Peppers.
Once the filling is Cooled fill the Peppers with the stuffing. Heat Pan on Medium or Medium High flame and Pan fry the Peppers on all four sides flipping frequently . It will take 5 to 7 Minutes to get softened . Drizzle Oil on each Pepper. Once 3/4 th cooked Switch off the stove and leave on the stove for sometime before you serve . It will get cooked completely .