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Looking for a quick, healthy, and colorful side dish that is full of flavor? This Mix Coloured Capsicum Fry is the perfect recipe to add to your weekly meal plan. Made with vibrant red, yellow, and green bell peppers, roasted peanuts, sesame seeds, aromatic spices, and a touch of curd, this dry stir-fry is packed with nutrition and delicious nutty flavors.
Make this healthy Mix Coloured Capsicum Fry with peanuts, sesame seeds, spices, and curd. A quick, gluten-free Indian side dish ready in 30 minutes. Unlike regular capsicum sabzi, this recipe uses a coarse peanut and sesame mixture that coats each slice beautifully, giving every bite a wonderful crunch and rich taste. It pairs perfectly with chapati, paratha, dal-rice, or even as a filling for wraps and sandwiches.
Whether you’re looking for a quick lunch recipe or a healthy dinner side dish, this colorful capsicum fry is sure to become a family favorite.
Looking for more healthy vegetable recipes? Don’t miss my Paneer Do Pyaza, Bharwa Baingan,Bharwa Bhindi ki Sabji
Also checkout my latest posts Black Chana Tikki, Ragi Idli Without Rice, and Suji Pav recipes.
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Why You’ll Love This Mix Coloured Capsicum Fry Recipe
- Ready in under 30 minutes
- Rich in vitamins and antioxidants
- Naturally gluten-free
- High in healthy fats from peanuts and sesame
- No cream or heavy gravy
- Perfect for lunch boxes
- Great way to use colorful bell peppers
- Vegetarian and easy to customize
Ingredients
Green, Red & Yellow Capsicum
Using three different coloured bell peppers not only makes the dish visually appealing but also increases its nutritional value.
Green Capsicum
Green capsicum is harvested before ripening, giving it a slightly earthy and mildly bitter flavor. It is rich in Vitamin C, Vitamin K, Dietary fiber, and Folate.
It adds freshness and a slight crunch to the dish.
Red Capsicum
Red bell peppers are fully ripened and naturally sweeter than green ones.
They are an excellent source of Vitamin A, Vitamin C, Beta-carotene, and Lycopene. These antioxidants help support healthy skin and immunity.
Yellow Capsicum
Yellow capsicum has a mild sweetness and delicate flavor. It contains Vitamin C, Vitamin B6, Potassium, and Antioxidants. Its vibrant color makes the sabzi more attractive and appetizing.
Roasted Peanuts
Roasted peanuts add richness, crunch, and protein to this recipe. They are a good source of Plant protein, Healthy monounsaturated fats, Vitamin E, Magnesium, and Niacin. The coarse texture also helps coat the vegetables beautifully.
White Sesame Seeds (Til)
Sesame seeds are tiny nutritional powerhouses. They provide Calcium, Iron, Zinc, Healthy fats, and Fiber. When roasted and crushed with peanuts, they create a delicious nutty flavor.
Onion
Onions add natural sweetness after cooking and balance the slight bitterness of green capsicum. They also contain antioxidants and prebiotic fiber that support gut health.
Mustard Oil
Mustard oil gives this recipe its authentic Indian flavor. It has a strong aroma that complements peanuts and sesame perfectly.
If preferred, you may substitute it with cold-pressed groundnut oil or sunflower oil.
Checkout more health benefits of mustard oil.
Curd
Curd adds mild creaminess without making the sabzi heavy. It also balances the spices and gives the vegetables a delicious coating.
Use fresh, thick curd for the best results.
Read more about Healthy eating guidelines here at https://www.nin.res.in/
How to Make Mix Coloured Capsicum Fry Step-by-Step
Step 1: Prepare the Peanut Mixture
Add roasted peanuts and white sesame seeds to a mortar and pestle. Crush them into a coarse mixture. Keep aside.
Step 2: Slice the Vegetables
Cut the green, yellow, and red capsicum into thin long strips. Similarly, slice the onion. Transfer everything to a large mixing bowl or a plate.
Step 3: Coat with Spices
Add Peanut-sesame mixture, Salt, Turmeric, Red chilli powder, Coriander powder for flvour.Mix everything well using your hands so every slice gets evenly coated. Allow the vegetables to rest for 10–15 minutes. This resting time helps the vegetables absorb the spices.
Step 4: Prepare the Tempering
Heat mustard oil in a kadhai. Add cumin seeds. Once they begin to splutter, add chopped garlic and green chillies.
Saute until fragrant.
Step 5: Cook the Capsicum
Add the prepared capsicum mixture. Cook over medium-low heat while stirring continuously. Cover and cook for 2–3 minutes.
Open the lid occasionally and stir to ensure even cooking.
Step 6: Add the Curd
Pour in the whisked curd. Mix continuously until the curd blends completely with the vegetables. Cook until the capsicum becomes soft and tender.
Avoid overcooking, as the vegetables should still retain a slight crunch.
Step 7: Finish the Dish
Add freshly chopped coriander leaves. Mix gently. Serve hot.
Expert Tips
1. Do Not Overcook
Slightly crunchy capsicum tastes much better than mushy vegetables.
2. Use Thick Curd
Thin curd releases excess water and makes the sabzi soggy.
3. Roast the Peanuts
Roasting enhances flavor and improves texture.
4. Crush, Don’t Powder
A coarse mixture gives the sabzi its signature texture.
5. Cook on Medium-Low Heat
This helps the vegetables cook evenly while retaining their vibrant colors.
Serving Suggestions
This colorful capsicum fry tastes delicious with:
- Phulka
- Chapati
- Paratha
- Dal Rice
- Jeera Rice
- Millet Roti
- Quinoa
- Stuffed inside wraps
- Sandwiches
- Lunch boxes
Storage Tips
- Refrigerate in an airtight container for up to 2 days.
- Reheat gently in a pan before serving.
- Avoid freezing, as capsicum may lose its texture.
Frequently Asked Questions
Can I use only one colour of capsicum?
Yes. However, using all three colours gives a sweeter flavor, more nutrients, and a beautiful presentation.
Can I skip the curd?
Yes. The recipe will still taste delicious, although the curd adds a mild creamy coating and tangy taste.
Can I make it vegan?
Absolutely. Replace dairy curd with thick unsweetened peanut curd or coconut curd.
Is this recipe gluten-free?
Yes, all the ingredients are naturally gluten-free. Just make sure your spices are certified gluten-free if you have celiac disease or gluten sensitivity.
Can I add other vegetables?
Yes. Mushrooms, zucchini, baby corn, broccoli, or paneer also pair well with the peanut and sesame masala.
Recipe Card
Mix Coloured Capsicum Fry | Healthy Peanut & Sesame Bell Pepper Stir Fry
Ingredients
For the Peanut & Sesame Mixture
- 2 tbsp Roasted Peanuts
- 2 tbsp White Sesame Seeds Til
Vegetables
- 1 Green Capsicum sliced
- 1 Red Capsicum sliced
- 1 Yellow Capsicum sliced
- 1 Medium Onion sliced
Spices
- 1 tsp Salt or to taste
- ½ tsp Turmeric Powder
- ½ tsp Red Chilli Powder
- 1 tsp Coriander Powder
For Tempering
- 1½ tbsp Mustard Oil
- ½ tsp Cumin Seeds
- 2 Green Chillies finely chopped
- 5 –6 Garlic Cloves finely chopped
Finishing
- ½ cup Fresh Curd whisked
- 2 tbsp Fresh Coriander chopped
Instructions
Step 1: Prepare the Peanut Mixture
- Add roasted peanuts and white sesame seeds to a mortar and pestle. Crush them into a coarse mixture. Keep aside.
Step 2: Slice the Vegetables
- Cut the green, yellow, and red capsicum into thin long strips. Similarly, slice the onion. Transfer everything to a large mixing bowl or a plate.
Step 3: Coat with Spices
- Add Peanut-sesame mixture, Salt, Turmeric, Red chilli powder, Coriander powder for flvour.Mix everything well using your hands so every slice gets evenly coated. Allow the vegetables to rest for 10–15 minutes. This resting time helps the vegetables absorb the spices.
Step 4: Prepare the Tempering
- Heat mustard oil in a kadhai. Add cumin seeds. Once they begin to splutter, add chopped garlic and green chillies.
- Saute until fragrant.
Step 5: Cook the Capsicum
- Add the prepared capsicum mixture. Cook over medium-low heat while stirring continuously. Cover and cook for 2–3 minutes.
- Open the lid occasionally and stir to ensure even cooking.
Step 6: Add the Curd
- Pour in the whisked curd. Mix continuously until the curd blends completely with the vegetables. Cook until the capsicum becomes soft and tender.
- Avoid overcooking, as the vegetables should still retain a slight crunch.
Step 7: Finish the Dish
- Add freshly chopped coriander leaves. Mix gently. Serve hot.
Video
Notes
This Mix Coloured Capsicum Fry proves that simple vegetables can be transformed into something truly delicious with just a few pantry ingredients. The combination of crunchy peanuts, nutty sesame seeds, aromatic spices, and colorful bell peppers creates a wholesome dish that is nutritious, satisfying, and incredibly easy to prepare.
Whether you’re cooking for your family, packing a healthy lunch box, or looking for a quick side dish for dinner, this recipe is a wonderful choice. Try it once, and you’ll love the vibrant flavors and textures in every bite!
If you make this recipe, I’d love to hear how it turned out. Share your experience in the comments and don’t forget to explore more healthy, wholesome recipes on Healthically Kitchen.
