Indian Stuffed Bell Peppers with Spiced Potato and Peas
Soft bell peppers filled with a gently spiced mash of potato, carrot, and peas. A warm, colorful side that works for the whole family.
Ingredients
Contains optional added salt for older eaters. Skip it for babies under 12 months.
- 3 medium bell pepper, tops removed and deseeded
- 3 medium potato, peeled and diced small
- 1 medium carrot, peeled and diced small
- 60 ml green pea, fresh or frozen4.06 tbsp green pea, fresh or frozen
- 30 ml oil2.03 tbsp oil
- 2.5 ml cumin seed0.51 tsp cumin seed
- 2 each garlic, finely chopped
- 1 medium onion, finely chopped
- 2.5 ml garam masala0.51 tsp garam masala
- 5 ml kasuri methi, crushed1.01 tsp kasuri methi, crushed
- 30 ml coriander leaf, chopped2.03 tbsp coriander leaf, chopped
- 1.25 ml chaat masala0.25 tsp chaat masala
- salt (to taste), for over-1s and adults only
Steps
Prep the Vegetables
- Dice the potatoes and carrot into small cubes, then steam with the peas until fork tender but not mushy, about 8 to 10 minutes.
- Slice the tops off the bell peppers and set the tops aside, then scoop out the seeds and white membranes inside.
- Trim and finely chop the edible part of the pepper tops to stir into the stuffing later.
Make the Filling
- Heat 1 tablespoon of oil in a pan over medium heat, add the cumin seeds and garlic, and fry for 30 seconds until fragrant.
- Add the chopped onion and the chopped pepper tops, then saute until golden and soft, about 5 minutes.
- Stir in the garam masala and kasuri methi and cook for 1 minute to bloom the spices.
- Add the steamed vegetables and mash them roughly, then mix in the coriander leaves and chaat masala until combined.
Stuff and Cook
- Spoon the vegetable filling into each hollowed bell pepper, pressing gently so it holds together.
- Heat the remaining 1 tablespoon of oil in a pan, add the stuffed peppers, and cook turning often until the skins soften, about 10 minutes.
- Optional: bake instead at 200 C (400 F) for 8 to 15 minutes until the peppers are tender all the way through.
- Serve the stuffed peppers warm. For over-1s and adults, you can add a pinch of salt to taste at the end.
Nutrition
- Calories
- 137
- Protein
- 5g
- Fat
- 9g
- Carbs
- 28g
Tips by age
Peel the softened pepper skin off if your toddler finds it chewy, then chop the stuffed pepper into small bite-size pieces. The mashed filling is easy to manage with a fork or fingers.
Choking safety: Pepper skins can be chewy and hard to break down. Soften peppers fully and peel or cut small for this age.
Serve a whole small stuffed pepper cut into halves or quarters so it is easy to handle. Keep the spices mild and skip the added salt.
Choking safety: Cut into manageable pieces and make sure the pepper is soft all the way through.
Serve as written, one stuffed pepper per child, halved if large. Let them add a tiny pinch of salt at the table if they like.
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