Easy Low-Cal Stuffed Capsicum

Winters are here in their full glory, and most vegetable markets are full of capsicum (Bell Peppers) in all shapes, sizes and colours. While capsicum is available in all seasons, it is a winter vegetable; and hence availability in other seasons means ‘Cold Storage’ stock.
Ayurveda strictly forbids eating old and stale food. By “food” it doesn’t just mean cooked food; the raw material is as important as the final product. If your raw material is not of good quality, how can you expect the final product to nourish your body?
Now that it is finally capsicum season, the capsicum lover in me is very happy. I can eat capsicum in any form, any number of times in a day 😀

One dish I ate for the first time in a small dhaba in my college days, one which stayed with me, was Capsicum stuffed with mashed potatoes. I had been thinking about recreating it for quite some time, but most of the recipes I found were very oily and the project kept on getting shelved.
One day, I finally decided to make it on my own, using as little oil as possible. If you’d like to make it the way I did, read on! 🙂

Ingredients (Serves 2):

  • Capsicums – 3 Large or 4 Small
  • Potatoes – 4 Medium
  • Onions – 4 Medium
  • Green Chillies – 4 or 5
  • Tomatoes – 4 Medium
  • Lemon – 1 small (Juice)
  • Salt – To Taste
  • Cumin Seeds – 1 Teaspoon
  • Black Pepper – 4-5 Corns, crushed/1 Teaspoon Powder
  • Turmeric Powder – 2 Teaspoons
  • Sambhar Masala Powder – 2 Teaspoons
  • Ghee – 1 Teaspoon
  • Oil – To Roast



Stuffing the Capsicums:

  • Boil, cool and mash potatoes.
  • Chop one chilli and two onions and add to the mashed potatoes.
  • Add 1 teaspoon sambhar masala, turmeric, lemon juice, salt to taste and mix well.


  • Cut the top off the capsicums and hollow them. Fill them with the stuffing.



  • Heat a pan, add 1 teaspoon of oil and swirl it well to coat the entire surface with oil. Roast stuffed capsicums, one side at a time. Cover the pan to ensure the capsicums get cooked through. Keep turning them to ensure all sides get roasted evenly.


  • You can serve them as is, garnished with chopped coriander.


Process for Gravy (Optional):

  • Add a teaspoon of ghee to a kadhai or a deep pan. When ghee becomes hot, add cumin seeds, black pepper and chopped green chillies.


  • Meanwhile grind two onions. Once chillies get roasted, add turmeric and onion paste.


  • Once the onion paste begins to change colour, grind tomatoes and add and let it cook.


  • Once the tomato paste changes colour, add salt, 1 teaspoon of Sambhar Masala and capsicums and cover for ~5 minutes.


  • Let the capsicums soak in the gravy, cool the curry and serve!


The stuffed capsicums can be served dry as well as in gravy, with rice or with rotis or pooris. Eat it hot in cold winters and enjoy!




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