(Lima) Beans and Delhi Cha(a)t

Sunday, September 10, 2006

Green Bell Pepper stuffed with Kidney Beans

Food enthusiasts don't just cook. They try to live food as much as they can. They read food books, spend hours on the Internet browsing through food sites and blogs, and watch food shows on the television. I do all of those; so even if I go on a hibernation here on the blog, I am not away from things culinary.

Discovery Travel & Living airs some fantastic foodie shows, one of which is Planet Food. The show features the cuisine of a country in each new episode, with the host sampling the best and most popular food items of that region. It's a zesty show, and you're almost there with the host, tasting the amazing fare on offer. I rarely miss it. And sometimes, I even cook some of the samples they show. Today's post is an account of one such adventurous venture that didn't go wrong. Thankfully.

This dish belongs to Mexico. It's roasted green bell pepper stuffed with kidney beans. You can use any other type of bean too; I used this one because it's widely available in India. And since it has some nutritional advantages to it, I am also entering it into Kalyn's Weekend Herb Blogging.

Like most beans, kidney beans are rich in the best sort of fiber - soluble fiber - which helps to eliminate cholesterol from the body. They are a good source of folate, potassium, iron, manganese, copper and zinc. As a high-potassium, low-sodium food they help reduce blood pressure. Not only are they low in fat, but when combined with grains, beans supply high quality protein which provides a healthy alternative to meat or other animal protein. Kidney beans also contain protease inhibitors which frustrate the development of cancerous cells.

Armed with those facts, we should now proceed to cook this deliciously simple dish, right? So let's get going!

Roasted Capsicum stuffed with Kidney Beans (Serves 2)


Green Bell Pepper/Capsicum: 2 medium sized
Kidney beans: 1 1/2-2 cups
Onion: 1 large, coarsely chopped
Garlic: 4-5 big cloves, minced
Ginger: 1 inch block, grated
Tomato: 2 medium, chopped fine
Green chili: 1-2, finely chopped
Asafotedia/Heeng: A pinch
Mixed Italian herbs: 1/2 teaspoon
Salt: To taste


1. Wash the kidney beans in running water. Soak them in a pot and bring to a boil. Turn off the heat and let the beans soak for 5-6 hours.

2. Once the beans have been nicely soaked, cook them in a pressure cooker along with the onion, garlic, and ginger. Add some salt. Cook for 5-6 whistles. Turn off the heat.

3. Once the pressure has been released, take out the beans on a large bowl, with as little of the soup as possible.

4. Heat oil in a wok. Add the heeng, the chopped tomato, and the green chili. Fry until the oil gets separated.

6. Now add the kidney beans to this mix. Add a little of the water in which you earlier cooked it. Add the mixed herbs and some more salt if needed. Stir well. Cook until the water has evaporated. Turn off the heat and keep aside.

7. Wash the green bell pepper nicely. Cut the top part and scoop out the seeds. Now coat it with a layer of oil and roast it over fire. Let the skin turn all black. Don't worry, only the outer skin will get charred, the pepper will still remain nicely edible.

8. Turn off the heat. Let the peppers cool a bit. Now with the help of a knife, peel out the outer, charred layer of the pepper. Do this carefully, or you might end up slicing the pepper a bit deeper than desirable.

9. Now stuff the pepper with the cooked kidney beans with the help of a spoon. Fill it to the brim.

Bingo! Your pepper is ready to be eaten. Serve with roti or bread, or just eat as a snack. This tastes really nice. The soft and mushy beans are a great contrast to the crunchy bell pepper. Add to that the smoky flavour of the pepper itself. A complex layer of tastes packed within a compact food item. Do try it; you will be surprisingly delighted.

~ Sury

13 comment(s):

Yum! We have a similar dish where we stuff red bell peppers with meat or rice but this is a new one! I'm definitely trying it :D

By Blogger cesarcarlos, at 11:25 AM  

Sounds very interesting. I've never cooked with asafotedia and I haven't heard it called heeng before either, so thanks for teaching me that it goes with beans and also the new name. This sounds just delicious.

By Blogger Kalyn, at 6:41 PM  

Cesar, do let me know how you like it. :)

Kalyn, asafotedia is called heeng in Hindi. It packs quite a punch within a pinch, and although it wasn't a part of the original recipe, I decided to use it. The results were expectedly good. I hope you can try this out. :)

By Blogger Sury, at 10:14 AM  

Wow..that looks great. I am going to try it soon. Thanks sury

By Anonymous shilpa, at 8:12 PM  

Thanks, Shilpa. If you try it, do let me know how it turns out in your kitchen. :)

By Blogger Sury, at 8:40 PM  

I can imagine that smoky flavor is very tempting! This recipe is lovely!

By Blogger gattina, at 8:38 AM  

Thanks for dropping by and for the kind words, Gattina. I hope you can try the recipe in your kitchen. :)

By Blogger Sury, at 9:18 AM  

Wow, the picture looks amazing. I'm sure it tastes delicious too. Came through Mahanandi. Nice blog with some great recipes!

By Anonymous mandira, at 11:16 PM  

Thanks, Mandira. And welcome to our blog. Glad you like the recipes here. Do check in often. You've got a great blog too. I am adding it. :)

By Blogger Sury, at 11:58 PM  

Hi Sury, love your rajma beans and capcicum and I think I got your blog name wrong , no wonder I am not connecting you. Will do now!Thanks :)

By Blogger Foodie's Hope, at 12:49 AM  

Thanks for dropping by, Asha. Welcome to our blog. You have a lovely blog too! I am adding it right away.

By Blogger Sury, at 9:59 AM  

looks fantabulous!!!

By Blogger dRoZzY!!!, at 2:07 PM  

Thank you, Drozzy. :)

By Blogger Sury, at 6:23 PM  

Post a comment

<< Home