Recipes · Indian · Side Dishes
Mirchi Ka Salan (Hyderabadi Chili Pepper Curry)
One serving has 410 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin C (131%), copper (97%), manganese (72%), pyridoxine (60%), vitamin K (36%) and magnesium (34%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (217 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: peanut, sesame
Ingredients
- 100 g Hungarian wax peppers, raw
- 20 g Peanuts, raw
- 10 g Sesame seeds
- 15 g Coconut, fresh
- 10 g Tamarind pulp
- 40 g Onions, raw
- 4 g Garlic, raw
- 4 g Ginger, fresh
- 0.5 g Turmeric
- 12 g Vegetable oil
- 1.3 g Salt
Method
- Slit the peppers lengthways, leaving the stems on, and lightly fry in a little of the oil until blistered; set aside.
- Dry-roast the peanuts, sesame seeds and coconut separately until golden and fragrant, then grind together into a smooth paste with a little water.
- Heat the remaining oil and fry the onion, garlic and ginger over medium heat 6-8 minutes until golden.
- Stir in the ground paste, turmeric and salt, and cook 5 minutes, then add the tamarind mixed with a little water and simmer 8-10 minutes until it thickens into a gravy.
- Add the fried peppers back in and simmer gently 5 minutes so they absorb the sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 410 kcal | 19% |
| Carbohydrates | 26.9 g | |
| Water | 145 mL | |
| Fiber | 6.7 g | 23% |
| Protein | 9.3 g | 19% |
| Tryptophan | 0.12 g | |
| Threonine | 0.32 g | |
| Isoleucine | 0.32 g | |
| Leucine | 0.58 g | |
| Lysine | 0.34 g | |
| Methionine | 0.15 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.44 g | |
| Tyrosine | 0.33 g | |
| Valine | 0.41 g | |
| Histidine | 0.22 g | |
| Fat | 32.4 g | |
| Monounsaturated | 9.8 g | |
| Polyunsaturated | 12.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.6 g | |
| Saturated | 8.3 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 0 mg | |
| Calcium | 156 mg | 16% |
| Copper | 0.87 mg | 97% |
| Iron | 3.9 mg | 22% |
| Magnesium | 106 mg | 34% |
| Manganese | 1.3 mg | 72% |
| Phosphorus | 216 mg | 31% |
| Potassium | 608 mg | 13% |
| Selenium | 7.7 µg | 14% |
| Sodium | 518 mg | |
| Zinc | 2.1 mg | 26% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 4.3 mg | 31% |
| Pantothenic acid (vitamin B5) | 0.71 mg | 14% |
| Pyridoxine (vitamin B6) | 0.78 mg | 60% |
| Folate (vitamin B9) | 124 µg | 31% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 28.2 mg | 7% |
| Vitamin A | 41.2 µg | 6% |
| Vitamin C | 98.2 mg | 131% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.2 mg | 22% |
| Vitamin K | 32.6 µg | 36% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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