The bell pepper is the fruit of plants in the Grossum cultivar group of the species Capsicum annuum. Cultivars of the plant produce fruits in different colors, including red, yellow, orange, green, white, and purple. Bell peppesrs are sometimes grouped with less pungent chili varieties as “sweet peppers”. Yellow Bell Peppers are full of great health benefits—they’re packed with vitamins and low in calories! They are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron. Peppers are native to Mexico, Central America, and northern South America. Pepper seeds were imported to Spain in 1493 and then spread through Europe and Asia. The mild bell pepper cultivar was developed in the 1920s, in Szeged, Hungary.
Yellow capsicums are 3 to 4 lobed fruits of the capsicum annum species. They are milder in taste than green capsicum, and so are known as sweet peppers. Orange or yellow bell peppers are more mature than green bell peppers, and are harvested before they fully mature and turn red. The yellow ones exist in the middle of their color spectrum that has a very mild taste as compared to others.
The yellow, orange, and red peppers are more expensive than the green ones because they are harvested later and spend more time on the vine. The green ones are the cheapest because they are picked earlier while they are still unripe.
Let us have a look at some of the Health Benefits of Yellow Bell Peppers:
1. Yellow bell peppers are considered to be good since they are anti- inflammatory, prevent hypertension as well.
2. Yellow bell peppers are also regarded good for eye health should be considered a good option once in a while.
3. Yellow bell peppers are good for heart health and also considered anti- cancer.
4. Yellow bell peppers regulate the blood sugar levels and also help in reducing weight
5. Yellow bell peppers are regarded as a good immunity boosting ingredient and it also prevent anaemia.
Sharing a few thoughts on the Culinary Uses of Yellow Bell Peppers:
- Yellow bell peppers a good choice to add into our choice of salads, its vibrant color adds a great deal of eye appeal to a freshly tossed salad.
- Yellow bell peppers go well on an open sandwich concept. Shred them, dice them, cut them into fancy shapes, toss them a little with some olive oil, or grill them a bit and place them with a contrasting flavor of spreads.
- Yellow bell peppers combine well into soups as well. Add them to a wide variety of clear soups, though I would not recommend to over cook them or grind them into a puree or so.
- Yellow bell peppers complement well on bruschettas, with olives, a little garlic, sun-dried tomatoes and in the non-veg categories with tuna fish, chicken sausages, ham/ salami etc. it goes well with simply boiled eggs as well.
- Yellow bell pepper salsa- add them to your mexican recipes, goes well with nachos as a salsa topping with cheese sauce, great to add into burritos, on tostadas, encase them in your favorite enchiladas with refried beans, chicken or veg.
- Yellow bell peppers are also one of my favorites when it comes to quiche, savoury tarts/ pies etc. love using them in my mushroom and spinach quiche filling, the yellow variety adds a nice spark, tartness and balances the other ingredients as well.
Here are a few of my favorite recipes using yellow bell peppers:
CHATPATA STUFFED YELLOW BELL PEPPERS
Ingredients:
Yellow bell peppers/ capsicums- 400 gms
Oil/ olive oil/ butter- 2 tsp
For the stuffing:
Garlic- 1 tsp chopped
Onion-2 tbsp. chopped
Tomatoes- ½ cup chopped
Green chilies- 1 tsp chopped
Salt and pepper to taste
Mixed herbs- ½ tsp
Chili flakes- ½ tsp
Tomato ketchup-2 tsp
Red chili sauce- 2 tsp
Options for veg/non-veg:
Cottage cheese/ paneer- 150 gms, grated
Soy keema/ granules- 100 gms, soaked
Soy chunks- 150 gms, soaked
Assorted mix veggies- carrots/ beans/ peas/ cauliflower/mushrooms/corn/ zucchini/ broccoli etc.
Garam masala powder-1/2 tsp
Chaat masala-1/2 tsp
Assorted nuts-2-3 tsp chopped, cashews, raisins, almonds.
Fresh coriander leaves-2 tbsp. chopped
Grated cheese-1/4 cup
Method:
1. Prepare all the ingredients for the stuffed capsicums as listed above.
2. Cut the yellow peppers into two each horizontally and remove the seeds from within, wash and pat dry them.
3. To prepare the stuffing, heat oil/butter in a pan add in the garlic, onion and saute for a few seconds. Add in the choice of ingredients for veg / non-veg as per choice and add in seasonings, sauces and little water as needed to cook the ingredients.
4. When it is all just done, turn off the flame and add in the cheese and adjust the stuffing, add nuts and stuff the capsicum cups with the same, place it in a pre-heated oven at 170- 180 degrees celsius for 12-15 mins and serve it hot with some toasted garlic bread.
BAKED YELLOW PEPPER LASAGNE
Ingredients:
Yellow bell peppers- 300 gms
For the lasagne dough:
Refined flour- 1 and a half cup
Salt- ½ tsp
Olive oil/ oil- 2 tsp
Warm water- as needed to make the dough
Mixed herbs- ¼ tsp
Chili flakes- ¼ tsp
For the yellow pepper filling:
Oil/butter- 2 tsp
Garlic- 1 tsp chopped
Onion-1 small chopped
Bayleaf- 2 no
Peppercorns- 4-5 no
Green chili – 1 tsp chopped
Tomato puree-1/4 cup
Salt and pepper to taste
Chili sauce/ schezuan sauce- 1 tsp
Mincemeat- chicken / sliced mushrooms for veg- 1 cup
Green peas- ½ cup
Grated cheese-1/2 cup
White sauce- 2 cups for layering
Method:
1. Prepare all the ingredients for the lasagne recipe using yellow bell peppers.
2. Firstly, prepare the dough for the lasagne sheets or else use readily available ones. Rest the dough for 20 mins. roll out cut into rectangle shaped sheets, boil them in water 3-4 mins, place in cold water until used further.
3. Now prepare the filling, heat oil or butter in a pan add in garlic, onions, chilies, Bayleaf, peppercorns and saute for few seconds.
4. Add in the mincemeat, peas, or the veg options as well and saute for 1 min, add in seasonings, herbs, puree and bhunao for a couple of minutes.
5. Add a little water or stock if needed. Cover and cook for few minutes. Turn off the flame and check for seasonings, adjust as needed.
6. Pre-heat the oven at 180 degrees celsius, grease a baking dish with little butter, place a layer of the white sauce, then place the lasagne sheet and top it up evenly spreading out the prepared filling.
7. Sandwich the same and continue with the layers going upwards, finally a spread of white sauce, sprinkling of chili flakes, herbs and cheese and place the dish for baking for around 20 -22 mins, remove and serve hot.
MARINATED YELLOW PEPPER RELISH
Ingredients:
Yellow bell peppers – 250 gms
For the base of the salad:
Assorted lettuce leaves- 1 cup, Iceberg/ Lollorosso
For the body of the salad:
Red/ green capsicums-1/2 cup cut into strips
Cucumber- 1 med sized, peeled, cut into strips.
Sliced onions- ½ cup
White radish/ red radish- ½ cup cut into strips
For the dressing of the salad:
Oil/ olive oil- 2-3 tsp
White vinegar- 1-2 tsp
White wine-1 tsp optional
Salt and pepper to taste
Mint leaves- 10-12 no
Coriander leaves- 2 tbsp. chopped
Sugar- 1 tsp
Flax seeds/ pumpkin seeds/ sunflower seeds- 1-2 tsp
For the garnish of the salad:
Pomegranate seeds- ¼ cup
Fresh sprigs of parsley- 3-4 no
Sliced lime- 2-3 no
Cherry tomatoes- 2-3 no
Method:
1. Prepare all the ingredients for the relish/salad recipe as listed.
2. Clean, wash and rinse the lettuce leaves under running water, place them in ice-cold water until used.
3. In a mixing bowl, combine together the ingredients for the dressing and mix well. Add in the body of the salad from strips of yellow bell peppers to all the others.
4. Toss the salad well, add choice of non-veg ingredients if desired like saute prawns, sliced tandoori chicken tikka, sliced chicken salami etc.
5. Place the tossed salad on a bed of crispy lettuce leaves in a salad plate and garnish it appropriately. Serve immediately and enjoy the crunch and munch on the relish bowl.
ZAIKEDAAR BHARWAN YELLOW SIMLA
Ingredients:
Yellow bell peppers- 400 gms.
For the stuffing:
Oil/ butter/ olive oil- 2 tsp
Mustard seeds-1/2 tsp
Cumin seeds-1/2 tsp
Curry leaves- 8-10 no
Slit red chilies- 1-2 no
Garlic-1 tsp chopped
Ginger-1 tsp chopped
Green chilies- 1 tsp chopped
Onion- 1 small chopped
Salt to taste
Boiled mashed potatoes- 2-3 med sized
boiled whole green moong dal- ½ cup
tomatoes- ¼ cup chopped
turmeric powder- ¼ tsp
cumin powder-1/4 tsp
coriander powder- 1 tsp
red chili powder- ½ tsp
garam masala powder-1/4 tsp
lime juice-2 tsp
coriander leaves- 2 tbsp. chopped
grated cheese- 2-3 tsp
Method:
1. Prepare all the ingredients for the stuffed simla mirch recipe.
2. Slice off the tops of the yellow bell peppers and scoop out the seeds, rinse the opened up cups and pat dry them.
3. To prepare the filling, heat oil/ butter in a pan and add in all the ingredients for the tempering/ tadka and allow to crackle/splutter a little.
4. Now add in the garlic, ginger, chilies and onions and saute for a few seconds. Now add in the boiled mashed potatoes, all masalas, and salt to taste, the boiled green moong as well and cook them all together for 3-4 mins.
5. Add in the fresh coriander leaves, lemon juice and cheese and turn off the flame, stuff the filling into the prepared yellow bell pepper cups and place them on a baking tray and allow to cook in the oven at 160 degrees celsius for around 18-22 mins, remove and enjoy it!
YELLOW BELL PEPPER TANGY TOSS SALAD
Ingredients:
Yellow bell peppers- 250 gms
For the base of the salad:
Assorted lettuce leaves/ purple cabbage/ white cabbage- 1 cup
For the body of the salad in addition to yellow peppers:
Red peppers- ½ cup cut into strips/ dices
Tomatoes- 2 no ripe, de-seeded and cut into strips
Cucumber- 1 small, peeled and cut into strips
Shallots- 10-12 no, peeled and cut 1 x 2
Feta cheese- ½ cup crumbled a little
Black olives- 4-5 no
Green olives- 4-5 no
Fresh basil leaves- 10-12 no
Cherry tomatoes- 4-5 no
For non-veg options for the salad:
Boiled diced chicken cubes- ½ cup
Sliced chicken sausages- ½ cup
Sliced grilled / chicken tikka- ½ cup
For the dressing of the salad:
Olive oil/ Oil-2-3 tbsp.
Mustard paste-1 tsp
Salt and crushed black pepper to taste
Capsico/ tabasco- ½ tsp
Mango pickle- 2 tsp
Orange juice- ¼ cup
Mint leaves- 8-10 no
For the garnish of the salad:
Assorted nuts and seeds – 1-2 tsp
Fresh pomegranate seeds- ¼ cup
Method:
1. Prepare all the ingredients for the salad as listed with all the elements.
2. Place the base of the salad in the serving plate / salad bowl.
3. In a mixing bowl, combine together the ingredients for the dressing and adjust the seasonings to taste.
4. Arrange the body of the salad on the bed of lettuce leaves and place the feta cheese as well.
5. Just before serving, drizzle the tangy tart dressing over and place garnishes as desired on the salad plate and serve it immediately.
6. Non-veg options as listed above can also be used in the above recipe to add variety.
STUFFED PASTA SHELLS WITH YELLOW PEPPERS
Ingredients:
Yellow bell peppers- 150 gms
Shell shaped pasta / conchigle- 150- 200 gms
Oil/ olive oil- 2-3 tsp
Butter-1 tsp
Garlic- 2 tsp chopped
Onion- 1 small chopped
Green chilies- 1 tsp chopped
Salt and pepper to taste
Soya granules- ½ cup soaked
Garam masala powder-1/4 tsp
Water-1/4 cup to cook
Tomato sauce-2-3 tsp
Fresh cream-2-3 tsp.
Grated cheese-1/4 cup
Olives- 3-4 no each, black and green
White sauce- 1 and a half cup
Chili flakes-1/2 tsp
Mixed herbs-1/2 tsp
Chopped parsley-2 tsp
Method:
1. Prepare all the ingredients for the stuffed shell pasta recipe.
2. Boil water, add in a little salt and oil and boil the shell pasta in it for a few mins until just cooked/ al dente stage, refresh with cold water and drizzle a little oil and keep aside.
3. In a pan heat oil and butter and saute the garlic, onion, chilies for a few minutes and add in the soaked, drained soya granules, small dices of yellow bell peppers, add in the seasonings, sauces, spices as per taste.
4. Saute the mixture for a minute, add in little water and allow to cook for 6- 8 mins. turn off the flame and add in little cheese and mix.
5. Once cooled down a little, stuff the boiled shell shaped pasta with the prepared filling as above. Pre-heat the oven to 160 degrees celsius. grease a baking dish, place a little white sauce at the base and arrange the stuffed pasta on it, drizzle some tomato sauce, mixed herbs, chili flakes, some more white sauce and cheese.
6.Bake the pasta in the dish for around 10-12 mins and remove, serve it hot with toasts/ french bread/ garlic masala pao etc.
Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based food- health & lifestyle consultant. With around 25 years of quality experience with hotels, airlines, consultancy – training & development he is a recipient of several national awards & global recognitions. Chef Kaviraj is specialised in over 33 international cuisines and loves fusion cooking, creating new recipes and sharing his experience with foodies around the globe. He has also been featured on star plus & colors television on several food shows. He may be contacted via email: chefkaviraj249@gmail.com / WhatsApp- 9820939336.