Courgette and Green Pepper Sabzi Tori Aur Hari Mirch Ki Sabzi

Transport your taste buds to the vibrant kitchens of South Asia with this Courgette and Green Pepper Sabzi (Tori Aur Hari Mirch Ki Sabzi). Bursting with fresh, wholesome vegetables like tender courgettes and crunchy green peppers, this stir-fry-style dish is beautifully spiced with aromatic cumin, earthy turmeric, and a hint of heat from red chili powder. The flavorful masala base, made with tomatoes, onions, garlic, and ginger, elevates the simplicity of this dish to a hearty, satisfying meal. Ready in just 30 minutes, this vegan and gluten-free sabzi is perfect when paired with soft chapati, buttery naan, or fragrant steamed rice. Garnished with fresh coriander, it’s a quick, healthy, and delicious way to spice up your weeknight dinners!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 medium-sized Courgettes (zucchini)
• 2 medium-sized Green bell peppers
• 1 medium-sized Onion
• 1 large Tomato
• 3 small Garlic cloves
• 1 inch piece Ginger
• 2 small Green chilies (optional)
• 0.5 teaspoons Turmeric powder
• 0.5 teaspoons Red chili powder
• 1 teaspoons Ground coriander
• 1 teaspoons Cumin seeds
• 1 teaspoons Salt
• 2 tablespoons Vegetable oil
• 3 tablespoons Fresh coriander leaves (cilantro)

Directions

Step 1

Wash and dry the courgettes and green peppers. Cut the courgettes into thin half-moon slices and dice the green peppers into medium-sized squares.

Step 2

Finely chop the onion, tomato, garlic, and ginger. Slice the green chilies lengthwise, if using.

Step 3

Heat the vegetable oil in a large, non-stick pan over medium heat.

Step 4

Add the cumin seeds to the hot oil and let them crackle for about 30 seconds.

Step 5

Add the chopped garlic and ginger, and sauté for 1 minute until fragrant.

Step 6

Add the chopped onion and cook for 3-4 minutes until soft and golden brown.

Step 7

Stir in the chopped tomato, turmeric powder, red chili powder, and ground coriander. Cook for 3-5 minutes until the tomatoes break down and the mixture forms a thick masala base.

Step 8

Add the courgettes and green peppers to the pan, and mix to coat them evenly with the spice mixture.

Step 9

Add salt and stir well. Cover the pan with a lid and cook on medium heat for about 10 minutes, stirring occasionally, until the vegetables are tender but still have a slight bite.

Step 10

Remove the lid and increase the heat to high. Stir-fry the sabzi for 2-3 minutes to evaporate any excess moisture and enhance the flavor.

Step 11

Sprinkle the sliced green chilies on top (if using) and cook for another minute.

Step 12

Garnish with freshly chopped coriander leaves and serve hot with chapati, naan, or steamed rice.

Nutrition Facts

Serving size	(967.2g)

Amount per serving	% Daily Value*
Calories	523.4

Total Fat 29.7g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 16.9g
Cholesterol 0mg	0%
Sodium 4146.0mg	0%
Total Carbohydrate 64.6g	0%
Dietary Fiber 14.2g	0%
Total Sugars 35.7g
Protein 12.1g	0%

Vitamin D 0IU	0%
Calcium 187.8mg	0%
Iron 6.9mg	0%
Potassium 2104.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.6%

Protein: 8.4%

Carbs: 45.0%