Bell pepper chutney with roasted lentils

 

PhotoWatermark-20180108211936
Bell pepper chutney with roasted lentils

The vibrant bell peppers with their characteristic crunch and flavor are one of the most versatile vegetables. A staple in my kitchen, bell pepper can be used in salads, soups, fried rice, tikka, pureed in curries or just roasted, the list is endless. And now I want to add chutney to this list. This chutney can be eaten with rice, dosa or used as a sandwich spread or dip.

 

Health Benefits of bell peppers

  • The nutrient capsaicin and antioxidants make it heart-healthy as it reduces bad cholesterol and hence the risk of obesity, diabetes, and cardiovascular disease.
  • High amounts of vitamin C improves immunity and supports tissue health and youthful skin.
  • The vitamins E, A, and carotenoids are responsible for healthy skin, hair and eyes.
  • Vitamin B6 promotes a healthy nervous system and mood balance.
  • Folate supports the functioning of red blood cells.
  • Vitamin K is anti-inflammatory and relieves chronic pain.
  • The high amount of potassium enhances muscle function and regulates blood pressure.

The nutritive value of this recipe is enhanced by the protein-rich lentils and the high-fiber coconut. The sweet bell pepper, tangy tamarind, and spicy chilies give this chutney a unique flavor.

Now for the recipe:

Ingredients

  • Bell peppers- 2 (any color is fine, I used red as it is more nutritious and gives a nice                                         reddish tint to the chutney)
  • dried red chilies- 3
  • split chickpeas- 1 tablespoon
  • split and dehusked black lentils- 1 tablespoon
  • oil- 2 teaspoons
  • ginger- 1-inch piece
  • grated coconut- 1 tablespoon
  • tamarind- a small piece (about 1/2 the size of the ginger)
  • salt

Directions

  • Chop the bell peppers into 1-inch cubes.
  • Heat oil in a pan and roast the chilies and lentils until the lentils are browned.
  • Add the bell pepper cubes and saute for 5 minutes.
  • Cool the mixture and blend along with the tamarind, ginger, coconut, salt and 1 tablespoon of water.

Do try this recipe and let me know if you liked it.

 

 

 

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