Courgette and Green Pepper Sabzi Tori Aur Hari Mirch Ki Sabzi
Transport your taste buds to the vibrant kitchens of South Asia with this Courgette and Green Pepper Sabzi (Tori Aur Hari Mirch Ki Sabzi). Bursting with fresh, wholesome vegetables like tender courgettes and crunchy green peppers, this stir-fry-style dish is beautifully spiced with aromatic cumin, earthy turmeric, and a hint of heat from red chili powder. The flavorful masala base, made with tomatoes, onions, garlic, and ginger, elevates the simplicity of this dish to a hearty, satisfying meal. Ready in just 30 minutes, this vegan and gluten-free sabzi is perfect when paired with soft chapati, buttery naan, or fragrant steamed rice. Garnished with fresh coriander, it’s a quick, healthy, and delicious way to spice up your weeknight dinners!
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Recipe Information
Ingredients
- 2 medium-sized Courgettes (zucchini)
- 2 medium-sized Green bell peppers
- 1 medium-sized Onion
- 1 large Tomato
- 3 small Garlic cloves
- 1 inch piece Ginger
- 2 small Green chilies (optional)
- 0.5 teaspoons Turmeric powder
- 0.5 teaspoons Red chili powder
- 1 teaspoons Ground coriander
- 1 teaspoons Cumin seeds
- 1 teaspoons Salt
- 2 tablespoons Vegetable oil
- 3 tablespoons Fresh coriander leaves (cilantro)
Instructions
Wash and dry the courgettes and green peppers. Cut the courgettes into thin half-moon slices and dice the green peppers into medium-sized squares.
Finely chop the onion, tomato, garlic, and ginger. Slice the green chilies lengthwise, if using.
Heat the vegetable oil in a large, non-stick pan over medium heat.
Add the cumin seeds to the hot oil and let them crackle for about 30 seconds.
Add the chopped garlic and ginger, and sauté for 1 minute until fragrant.
Add the chopped onion and cook for 3-4 minutes until soft and golden brown.
Stir in the chopped tomato, turmeric powder, red chili powder, and ground coriander. Cook for 3-5 minutes until the tomatoes break down and the mixture forms a thick masala base.
Add the courgettes and green peppers to the pan, and mix to coat them evenly with the spice mixture.
Add salt and stir well. Cover the pan with a lid and cook on medium heat for about 10 minutes, stirring occasionally, until the vegetables are tender but still have a slight bite.
Remove the lid and increase the heat to high. Stir-fry the sabzi for 2-3 minutes to evaporate any excess moisture and enhance the flavor.
Sprinkle the sliced green chilies on top (if using) and cook for another minute.
Garnish with freshly chopped coriander leaves and serve hot with chapati, naan, or steamed rice.
Nutrition Facts
Calories |
523 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.7 g | 38% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 16.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4146 mg | 180% | |
| Total Carbohydrate | 64.6 g | 23% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 35.7 g | ||
| Protein | 12.1 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 188 mg | 14% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 2104 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
