Bell peppers have always been lauded by food scientists as a rich source of antioxidants, ascorbic acid, and other phytochemicals. Vibrant capsicums in red, yellow, green, purple, and white not only lend to the color quotient of a recipe but are an excellent value addition to a healthy meal. What has to be kept in mind is the method of cooking in order to retain the goodness of this vegetable. Scientific research shows that stir-frying and sautéing retain maximum nutrition while cooking with water results in leaching of the bioactive compounds thus decreasing its nutrition load.
Weekend breakfast special today is the “spring idli” The ordinary idli has been transformed into an appealing breakfast with the addition of vegetables, all of which have been lightly sautéed to retain their color, freshness, and the crunch.
RECIPE
- Steamed idli – 16 Nos
- Finely shredded cabbage – 1 Std cup
- Sliced onions – 2 Medium
- Sliced tomatoes – 2 Medium
- Bell peppers Yellow and red sliced – 1 Each
- Green chilly slit – 5
- Chopped coriander – 1 Handful
- Oil – 2 Tbsp
- Mustard seeds – 1 Tsp
- Asafoetida………… 1/4Tsp
- idly “mulagapodi”……. 2 Tbsps
- salt a pinch
METHOD
- Cut the steamed idles into fingers or cubes
- Heat oil in a wok, splutter mustard and asafoetida
- Add green chillies followed by onions, cabbage, bell peppers, and tomatoes.
- Saute the vegetables on high flame with a pinch of salt for a few minutes. The vegetables should be crisp and not mushy.
- Add the idles and mix well.
- Sprinkle the “idli mulagapodi” and coriander and remove from flame.
