Capsicum Chutney

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  1. Set the grill temperature in the oven to high.

  2. Place capsicums on a baking tray and bake for about 10 minutes until the skin is slightly browned. Allow to cool, peel the skin off.

  3. Drain walnuts, chop finely.

  4. Heat oil and mustard seeds in a pan over medium heat. When mustard seeds begin to pop, add red chillies and walnuts. Fry until chillies start to brown. Add onion and garlic, fry until onion is transparent. Add coriander and curry leaves, fry until leaves collapse. 

  5. Combine all the ingredients in a food processor, grind to a fine paste. 

Serve with dosae (rice and lentil pancake), idli (steamed rice and lentil cakes) and Indian flatbreads.

Tips: 

  • You can also use store bought roasted capsicums.

  • Soaking nuts increases the calcium available to the body.

Per serve: energy 1107 kJ (265 cal); protein 8 g; fat 19 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 12 g; fibre 9 g; calcium 56 mg; iron 2.4 mg; sodium 392 mg

Serves 3 

 

2 large red capsicums cut into big chunks

½ cup walnuts, soaked for 1 hour 

 

1 teaspoon peanut or extra virgin olive oil

1 teaspoon black mustard seeds

2-3 dried red chilli

½ cup roughly chopped onion

2-3 cloves garlic, crushed

½ cup chopped coriander leaves

20-25 curry leaves (optional)

 

1 tablespoon lemon juice

½ teaspoon salt

Capsicum is an excellent source of  vitamin C and rich in provitamin A carotenoids. Walnuts are rich in omega-3 fatty acids and vitamin E.