Red Bell Pepper Sabzi
A vibrant and flavorful Indian stir-fry made with sweet red bell peppers. This version is specially crafted to be low-FODMAP, making it gentle on the digestive system without sacrificing authentic taste. Perfect with roti or steamed rice for a light, satisfying meal.
For 4 servings
Prepare the vegetables.
Wash and thinly slice the red bell peppers. Finely chop the tomato and the green parts of the scallions. Grate the ginger.
Temper the spices.
- Heat mustard oil in a pan or kadai over medium heat until it's slightly smoking, then reduce the heat.
- Add the cumin seeds and let them splutter.
- Add the asafoetida and saute for a few seconds until fragrant.
TIPHeating mustard oil properly is key to removing its raw pungency and developing a nutty flavor.Sauté the aromatics.
- Add the grated ginger and chopped scallion greens to the pan.
- Sauté for about a minute until the raw smell of ginger disappears.
TIPUse only the green parts of the scallions to keep the dish low-FODMAP.Build the masala base.
- Add the chopped tomato, turmeric powder, coriander powder, red chili powder (if using), and salt.
- Mix well and cook for 3-4 minutes, until the tomatoes soften and oil begins to separate from the masala.
Cook the bell peppers.
- Add the sliced red bell peppers to the pan and mix well to coat them with the masala.
- Pour in the water, cover the pan, and cook on low-medium heat for 5-7 minutes, or until the bell peppers are tender but still have a slight crunch.
TIPAvoid overcooking the bell peppers to retain their vibrant color and texture.Finish and garnish the sabzi.
Once the peppers are cooked, turn off the heat. Stir in the dry mango powder (amchur) for a tangy finish. Garnish with freshly chopped coriander leaves.
Serve hot.
Serve the low-FODMAP red bell pepper sabzi hot with gluten-free rotis or steamed basmati rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure your asafoetida (hing) is compounded with rice flour, not wheat, to be truly gluten-free and low-FODMAP.
- 2For a slightly different flavor profile, you can use a mix of red and yellow bell peppers, both of which are low-FODMAP in moderation.
- 3Don't skip the dry mango powder (amchur) as it adds a crucial tangy note that balances the sweetness of the bell peppers, especially in the absence of onion.
- 4If you don't have mustard oil, you can use garlic-infused oil (ensure it's just infused, with no garlic pieces) for an extra layer of flavor that is still low-FODMAP.
- 5This sabzi can be made ahead and stored in the refrigerator for up to 2 days. The flavors often meld and taste even better the next day.
Frequently asked questions
Yes, this version of Red Bell Pepper Sabzi is very healthy. It's low in calories, rich in Vitamin C from the bell peppers, and specifically designed to be gut-friendly and low-FODMAP, making it great for digestive health.
