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Courgette and Green Pepper 'sabzi' (Tori Aur Hari Mirch Ki Sabzi Recipe

Courgette and Green Pepper 'sabzi' (Tori Aur Hari Mirch Ki Sabzi Recipe

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Courgette and Green Pepper 'sabzi' (Tori Aur Hari Mirch Ki Sabzi

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Ingredients:

Serving

3 tbsp olive oil
1 pinch ground asafetida powder
1/2 tsp cumin seed
1/4 tsp whole brown mustard seeds
1 1/4 lbs courgettes (560g, peeled and cut into 4-cm or 1 1/2-inch long and 1-cm /1/2-inch thick fingers)
1 large green pepper , about 7 oz (200g)
2 tbsp natural yoghurt
1 tbsp ground coriander
1/2 tsp salt
1/2 tsp chat masala (or 1 pinch of cayenne pepper and 1 tbsp lemon juice)

Directions:

Pour the oil into a large pan or wok and set over a medium-high heat.
When the oil is hot, put in first the asafetida and then, in quick succession, the cumin and mustard seeds. As soon as the mustard seeds begin to pop, a matter of seconds, add the courgette and the green pepper. Stir and fry for five minutes.
Add the yoghurt, and cook, stirring, until it has been absorbed (It will curdle, but the dish will look nice at the end).
Reduce the heat to low and add the coriander and salt. Sir for a minute.
Add the chaat masala and toss. Taste for balance of flavours.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	128.78 Kcal (539 kJ)
Calories from fat	95.63 Kcal
		% Daily Value*
Total Fat	10.63g	16%
Sodium	292.7mg	12%
Potassium	28.84mg	1%
Total Carbs	3.27g	1%
Sugars	2.88g	12%
Dietary Fiber	1.52g	6%
Protein	3g	6%
Vitamin C	4mg	7%
Iron	0.4mg	2%
Calcium	8.7mg	1%

Amount Per 100 g
Calories	79.84 Kcal (334 kJ)
Calories from fat	59.29 Kcal
		% Daily Value*
Total Fat	6.59g	16%
Sodium	181.46mg	12%
Potassium	17.88mg	1%
Total Carbs	2.03g	1%
Sugars	1.79g	12%
Dietary Fiber	0.94g	6%
Protein	1.86g	6%
Vitamin C	2.5mg	7%
Iron	0.2mg	2%
Calcium	5.4mg	1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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