Overview:
As delicious as it is to eat, capsicum curry has many health benefits. Capsicum, which many of us also know as bell pepper or shimla mirch, is a vegetable rich in vitamins, minerals and antioxidants.
Let’s know a little about capsicum –
Capsicum is a plant genus in the nightshade family (Solanaceae), which includes all types of peppers and bell peppers. The flavors of these fruits range from mild, sweet varieties to very spicy varieties.
The most widely grown species in this genus is Capsicum annuum. This group includes:
- Bell peppers (which are generally not spicy)
- A variety of hot peppers, which vary in heat levels
Pepper peppers are rich in phytochemicals, which are natural compounds in plants that are known for their antioxidant and anti-inflammatory effects. The most notable phytochemical is capsaicin, which is primarily responsible for the spicy taste of hot peppers.
Although phytochemicals are not classified as essential nutrients like vitamins or minerals, research has shown that they may protect against cancer, heart disease, and other chronic diseases.
Capsicum curry
Capsicum Curry Recipe (Indian Style)
Ingredients:
Main:
- 2 medium capsicums (bell peppers) – diced (any color or mixed)
- 1 large onion – finely chopped
- 2 medium tomatoes – pureed or finely chopped
- 1–2 green chilies (optional, for heat)
- 1 tsp ginger-garlic paste
- 2–3 tbsp oil
Spices:
- 1/2 tsp mustard seeds (optional)
- 1/2 tsp cumin seeds
- 1/4 tsp turmeric powder
- 1 tsp red chili powder (adjust to taste)
- 1 tsp coriander powder
- 1/2 tsp garam masala
- Salt to taste
Optional:
- 2 tbsp fresh cream or 1/4 cup coconut milk (for creamy curry)
- Fresh coriander leaves – chopped (for garnish)
Instructions:
- Heat oil in a pan. Add mustard seeds and cumin seeds. Let them splutter.
- Add chopped onions and green chilies. Sauté until golden.
- Add ginger-garlic paste. Cook for 1–2 minutes until the raw smell goes.
- Add pureed tomatoes. Cook until the oil starts separating from the masala.
- Add all the spices: turmeric, chili powder, coriander powder, and salt. Cook for 2–3 minutes.
- Add chopped capsicum. Mix well and cover. Cook on low to medium heat for 7–10 minutes until they are tender but not mushy.
- Optional: Stir in cream or coconut milk for a richer curry. Cook for another 2–3 minutes.
- Sprinkle garam masala and garnish with chopped coriander leaves.
Capsicum Curry with Coconut
Unique Features:
- Uses roasted coconut, lentils, and spices.
- Pairs well with rice.
Ingredients (addition to the base):
- 1/4 cup grated coconut
- 1 tbsp chana dal
- 1 tbsp urad dal
- 1–2 dried red chilies
- 1 tsp tamarind paste (optional for tang)
- Curry leaves
Method:
- Dry roast chana dal, urad dal, red chilies, and coconut until golden. Cool and grind to a smooth paste with some water.
- Make a basic tempering with mustard seeds, cumin, and curry leaves.
- Sauté onions, then add capsicum and cook till slightly soft.
- Stir in the ground coconut masala and tamarind paste.
- Simmer for 5–7 minutes. Garnish with coriander.
Flavor: Toasty, slightly tangy, aromatic from curry leaves and coconut.
Punjabi-Style Creamy Capsicum Curry (with Cashews)
Unique Features:
- Rich, restaurant-style curry.
- Great with naan or kulcha.
Ingredients (addition to the base):
- 8–10 cashews, soaked in warm water
- 1/4 cup cream or milk
- 1/2 tsp kasuri methi (dried fenugreek leaves)
Method:
- Soak and grind cashews into a smooth paste.
- Prepare masala base (onions, ginger-garlic, tomatoes).
- Add capsicum and cook till tender.
- Stir in cashew paste and cream. Cook till the curry thickens.
- Add crushed kasuri methi and garam masala at the end.
Flavor: Creamy, mildly spicy, rich and slightly nutty.
Simple Dry Capsicum Curry
Unique Features:
- Quick, no gravy.
- Great for lunchboxes or with dal-rice.
Ingredients:
- 2 capsicums, chopped
- 1 potato (optional), cubed
- 1 onion, sliced
- 1/2 tsp cumin
- 1/4 tsp turmeric
- 1/2 tsp chili powder
- 1/2 tsp amchur (dry mango powder) or lemon juice
Method:
- Heat oil, add cumin, and sliced onions.
- Add potatoes (if using) and cook for 5 minutes.
- Add capsicum and all spices. Cook uncovered till done.
- Sprinkle amchur or lemon juice before serving.
Flavor: Light, tangy, and mildly spiced — great with roti.
Health Benefits of Capsicum
Capsicum has been used as a traditional medicine in many cultures around the world. Modern research also suggests that it may help prevent and treat various diseases.
Here are some of its potential benefits:
Metabolic syndrome
A 2018 research review found that capsaicin, found in capsicum, may be effective in alleviating the symptoms of metabolic syndrome. Metabolic syndrome is a condition in which diabetes, high blood pressure, obesity, and cholesterol problems occur together, which greatly increases the risk of heart disease.
Diabetes: Capsaicin helps reduce insulin resistance, allowing glucose to enter cells more easily, and also plays a role in preventing obesity, which helps prevent diabetes.
Cholesterol: It can help reduce bad cholesterol (LDL) and triglycerides and increase good cholesterol (HDL).
High blood pressure: It helps lower blood pressure by dilating blood vessels, suppressing the activity of harmful enzymes, and eliminating excess fluid through urination.
Obesity: Capsaicin has a positive role in appetite control and fat storage.
The authors of this study believe that capsicum may reduce the risk of death from heart disease, although more research is needed to fully confirm this.
Pain relief
A 2020 review analyzed research on the analgesic properties of capsaicin. It is usually used topically or by injection.
The FDA has approved a topical medication containing capsaicin to treat herpes simplex neuralgia.
European agencies have approved the compound for other nerve pain.
Injections may be effective for Morton’s neuroma and arthritis.
Although there may be an initial burning sensation, once applied, it can provide long-term pain relief.
Potential for cancer prevention
A 2020 study found that capsaicin may inhibit blood vessel formation (angiogenesis) in cancer cells, which is necessary for tumor growth.
It may also enhance the effectiveness of chemotherapy and help relieve pain. However, more research is needed to know how effective it really is in treating cancer.
Reduced mortality
A 2017 study of over 16,000 participants found that those who regularly ate cayenne pepper had a lower mortality rate. Although this was an observational study, it does point to potential benefits of eating chili peppers.
Antibiotic-resistant infections
A major health problem today is the spread of antibiotic-resistant bacteria. A 2015 study found that capsaicin may be effective in destroying erythromycin-resistant bacteria.