PEETH PERUN DHABBU MIRCHI (CHICKPEA FLOUR CAPSICUM SUBJI)

This is another very typical Maharashrian home made preparation which you will never find in restaurants. This yummy and savoury dish consists of capsicum stir fried in flavours of mustard seeds or cumin or fennel seeds mixed with partially crispy chick pea flour and ground coriander seeds. Capsicum or Bell Peppers or Sweet Peppers are available almost everywhere across the globe and the preparation is quick, easy and simple. While buying capsicum, make sure that the skin is firm and taut and that there are no spots on the skin. Buy it organic because capsicum is one of the dirty dozen. “Peeth perun Dhabbu Mirchi” literally means “planting chick pea flour in capsicum”. This dish is one of my favourites because it tastes so good and is very simple in preparation.

General health information: Capsicum is a very good source of Vitamin A and Vitamin C and therefore very high in antioxidants. It is low in saturated fat, very low in cholesterol and sodium and therefore it is used for heart and blood vessels related conditions like high cholesterol, poor circulation, excessive blood clotting and preventing heart disease. Capsicum speeds up the metabolism and helps burn more calories. It also improves digestion by increasing stomach secretions and is used for various digestion related problems including upset stomach, intestinal gas, stomach pain, diarrhoea and cramps.

Chickpea flour also, like capsicum, is low in saturated fat and very low in cholesterol and sodium. It is rich in minerals like Magnesium, Copper, iron and phosphorus. It is also high in dietary fibre, protein and folate. Also, due to its slow glycemic index, it is a recommended food for diabetics.

Ayurvedic information:

Dosha information: V↑P↑K↓

Rasa (primary tastes): Sweet, Astringent, Pungent, Salty

Virya: Heating

Vipaka (post digestive effect): Pungent/Sour

The ayurvedic fraternity seems to be divided on whether capsicum aggravates or pacifies Pitta. However, I feel that most of them are inclined towards the view that it aggravates Pitta. Similar is the case with rasa. Some say that capsicum is sweet and pungent while others say that it is astringent and pungent.

Capsicum is a member of the night shade family. (Other common night shades being potatoes, tomatoes, chillies and aubergines – I know – all the yummy ones!) Night shades are usually avoided in Ayurveda and many believe that they are aggravating for all three doshas. They possess inflammatory properties especially relating to joints. Some say that for people suffering from arthritis or other types of pain and inflammation, it is advisable to avoid them altogether. But then again, there are 'pro nightshades supporters' who do not believe that they cause inflammation or pain in people suffering from arthritis. So, in my opinion, it is best to keep observing the reactions of your body to night shades in the short term and the long term and accordingly adjust its inclusion in your diet. Committed yoga practitioners should definitely avoid it because of its aggravating qualities.

This preparation aggravates Vata and Pitta. It should be ideally combined with fresh flat bread made out of wheat, rice or sorghum (jowar). The high Kapha dosha in these breads will balance the high Vata dosha (in Capsicum and Chick pea flour) and the Pitta dosha (in Capsicum). Flat breads made from these grains will also add the sweet taste to your meal.

Preparation time: 10 minutes

Cooking time: 20 minutes

Difficulty: Easy

Type: Main course

Serves: 2

Vegan: Yes

Ingredients:

3 medium sized green capsicum/bell peppers

2 tbsp ghee/oil (vegans should use oil)

2 tsp mustard seeds

½ tsp asafoetida/ hing

¾ cup chickpea flour

2 tsp coriander powder

2 tsp cumin powder

½ tsp turmeric powder

1 tsp ajwain

Rock/Himalayan Salt to taste

Optional:

Coriander/Parsley for garnishing (not optional for Pitta individuals)

Preparation:

1. Prepare a mixture of the chickpea flour, coriander powder, cumin powder and ajwain and keep aside.
2. Cut the capsicum into squares of medium size and listen to the crisp sounds of the knife cutting through the fresh, firm and stiff skin capsicum. Remove the seeds.
3. And now? – the usual – preparation of the chaunk! Take ghee/oil in pan and heat it over low to medium heat. Add the mustard seeds and listen to the sweet melody of the popping seeds. Once they stop popping add the asafoetida and let it fry for a few seconds. Oh that intoxicating aroma of asafoetida is ever present in the air near lunch time in any Indian household. Either it comes from your own house, or your neighbors.
4. Now add the pieces of capsicum, salt and turmeric and stir well making sure that the flavours of the chaunk coat the capsicum. Cover the pan with a steel plate and fill the plate with some water. Check it occasionally till the capsicum is half cooked.
5. Add the mixture of chickpea flour, one tbsp at a time. Stir well, add another tbsp so on and so forth. Keep stirring the mixture to ensure that the chickpea floor does not stick. A little bit will stick anyways which is alright. Keep scraping it using a spoon. Usually, the water released by the capsicum is enough to keep the chickpea flour moist. But if not, you can sprinkle little water. But be careful not to add too much. Otherwise, the texture of the chickpea flour will be like a paste. That is not how it should be like for this dish. It should be crispy, dryish and granular as you see in the picture. Once, the chickpea flour turns golden brown and crispy, the dish is ready. Serve with traditional Indian flat bread.

Pitfalls: 

1. The chickpea flour must be added one tbsp at a time. If you add the whole lot at once, it may form big lumps. 
2. When you heat the ghee/oil before putting in the mustard seeds and asafoetida, make sure that the ghee/oil is not too hot. If the ghee/oil overheats, first of all its composition will change chemically which is not good for health. Secondly, it will destroy the flavour and potency of the mustard seeds and asafoetida. So, it is better to start with low heat, add 2-3 mustard seeds to test the ghee/oil and increase the heat, if required. If the oil starts smoking and the mustard seeds pop too quickly, then the oil and mustard seeds have been damaged. Ideally, the mustard seeds will sizzle for 10-15 seconds and then pop for 30-35 seconds

Notes: 

1. In the West, you can find chickpea flour in any Indian store. It may also be titled as “Besan”. It is made from black chickpeas which I have rarely come across in Western super markets. 
2. Individuals with Pitta constitution should use Coriander as garnishing to counter the Pitta aggravation caused by Capsicum. 
3. Remember – ALWAYS use ajwain when preparing any dish containing chick pea flour. Chick pea is denser than other lentils and therefore, relatively harder to digest for people with sensitive digestive systems. This problem can be dealt with by using ajwain which greatly helps in digestion.
4. Please refer my post Getting Started With Ayurveda for understanding of Ayurvedic terms and concepts.

Variations: 

1. Instead of mustard seeds, you can use cumin seeds or fennel seeds to change the flavour. If you use cumin seeds, skip the cumin powder and increase the quantity of coriander powder by two tsp.
2. If you want to take this recipe to another level using a very simple addition, sprinkle two tea spoons of fennel seeds powder just before serving and mix well. My sister in law gave this advice to me and the dish smells and tastes so much better.
3. This dish can also be prepared using the green part of spring onions which most people in the waste throw away. Chop the green bit of the spring onion into quarter inch long pieces. Recipe is exactly the same except that the chickpea texture in this recipe should be like a paste unlike the crispy texture mentioned in the above recipe. This can be achieved by adding more oil.