Capsicum mint chutney

Apart from imparting flavor and attractiveness to bland dishes, bell peppers are loaded with nutrients like vitamin A, C and K, carotenoids and dietary fiber which makes them immensely beneficial for overall good health. Bell peppers/ Capsicum contain three times more Vitamin C than orange juice. The Vitamin C in capsicum helps with the absorption of iron, preventing iron deficiencies and anaemia. 

Red, yellow and orange peppers are sweeter and ripe varieties than green peppers. Red is fully ripe and the sweetest, yellow is the middle stage and green is the unripe variety. The bright ones also have nutritional advantage. Green peppers are suitable for curries and bright ones are more suitable for salads as they are more crunchy, juicy and much sweeter. 

Fresh herbs like coriander and mint are as healthy as fresh fruits and vegetables. Herbs are very rich in vitamin C. Mint has one of the highest antioxidant capacities of any food. Adding mint leaves to food helps in easy digestion. Mint eliminates toxins from body and also helps to clear skin disorders. 

Capsicum and mint are rich in vitamin C which helps iron absorption in body. Regular practice of including these and also adding lemon squeeze to fresh salads, green leafy vegetables and meat preparations will enhance iron absorption to body. 

Ingredients

1 tbs chana dal

2 red chillies, 1 green chilli

1/2 small sized onion

1 regular sized red capsicum

Small piece of ginger

1/3 ts hing

1 inch tamarind piece

Handful of mint leaves

Oil and salt as needed

For tempering

2 ts sesame oil

1/2 ts mustard seed, 1/2 ts urad dal

Few curry leaves

Leftover few pieces of capsicum can also be used. In that case, you may also add tomato to give extra quantity to the chutney. And it becomes capsicum tomato mint chutney!

Preparation

Heat little oil in a kadai. On a medium flame, roast chana dal until it changes color a little. Add red chillies and ginger. Give a quick toss. Add in chopped onion and fry until it is translucent. Add in the chopped capsicum with needed salt and cook tossing for few minutes until they become soft. Add tamarind piece and mint leaves. Give a quick toss. Switch off flame.

After the chutney ingredients cool down, grind them smooth. Take them out in a serving container.

Temper hot oil with mustard, urad dal and curry leaves. Add to the chutney. Mix and serve.