All About Bell Pepper
Few could imagine eating
samba, chutney or brinjal curry without the strong kick of chili powder. And
yet, this essential spice didn’t exist in Indian cuisine until the 15th
century; sweet bell peppers arrived even later. Though Central American
countries claim members of the Capsicum
family as their own, capsicum’s ubiquity in Indian cuisine makes it fit just as
beautifully in India.
Bell peppers share their
binomial name with spicy, oblong chili peppers. There are four other
domesticated species in the Capsicum
genus:
Capsicum baccatum, Capsicum chinense, Capsicum
frutescens, and Capsicum pubescens.
Origin:
Civilizations in the
Western hemisphere first grew plants in the Capsicum
genus around 7,500 BC. The earliest recorded Capsicum crops were the spicy variants, grown by the Native
Americans between 5,200 and 400BC. Though bell peppers likely existed for
centuries prior, one of their first written appearances came from an English
pirate named Wafer, who saw them growing in Panama in 1699. Red and yellow bell
peppers stemmed from green bell pepper cultivars.
Around the 15th
century, Christopher Columbus introduced a variety of New World peppers to
Europe. Once the peppers became established in the Old World, European traders
brought them to India. According to the book, “Indian Cooking,” the Portuguese
traders introduced bell peppers—along with tomatoes, pineapple, papaya and
cashew nuts—to India around the time they captured Goa in 1510. In exchange for
these spicy condiments, Indians traded valuable spices like cloves, nutmeg and
cinnamon.
Availability of Bell Peppers in
India:
India’s primary capsicum
growing regions are Tamil Nadu, Karnataka, Himachal Pradesh, Uttar Pradesh, and
the Deccan Plateau extending throughout the South and Central part of India.
Some areas cultivate the fruits year-round in greenhouses, including Pune,
Bangalore and Karnataka. Capsicums grow on a limited scale in the states of
Kerala, Andhra Pradesh, Maharashtra, West Begnal, Gujarat, and Goa.
Bell peppers grow
throughout India in regions with ideal temperatures between 21 and 25C. In the
balmy south, growing season lasts from November through February; the cooler
hill regions in the north and south harvest peppers from March through July.
Exact production figures
aren’t known, but India’s capsicums generate strong domestic and international demand.
Many of India’s important commercial varieties have unusual names: “world
beater,” “yolo wonder,” and “bullnose” are but a few examples. The sweeter red
and yellow peppers fetch higher prices than green peppers, mostly due to bulk
orders from hotels and high-end restaurants.
Where to Find Bell Peppers in India:
Bell peppers are easy to
procure, no matter the season. Though red and yellow peppers may be
cost-prohibitive for most of India’s working class, green types remain
affordable. Spicy chili peppers are even cheaper, and are staples in most
pantries alongside white rice, dal, and tomatoes.
Checking for Ripeness in Capsicum:
Check capsicum’s skin to
determine ripeness: It should be waxy, firm, and free of wrinkles. An overripe
capsicum is withered, shrunken and has the appearance of aged leather. While
wrinkled bell peppers are edible, they will not be as sweet or robust as their
firm-skinned counterparts.
Avoid moldy,
water-shrunken peppers emitting a fermented smell. An overripe capsicum’s skin
also loses its thin, papery layer, and may show signs of bruised discoloration.
Do not worry if the skin
changes color—as green capsicums grow sweeter, they sometimes develop dark red
streaks. Yellow peppers often become orange for the same reason. Gauge the
health of the capsicum by its texture: ideal capsicums have a juicy, crunchy
flesh. Overripe peppers, on the other hand, become limp and soft. If the skin
is taut but the seeds in the inside are black, the pepper is still edible.
Taste of Capsicum:
Raw bell peppers are crisp, watery, crunchy, and slightly bitter
tempered by sweetness and hints of saltiness. The texture resembles
celery, but less fibrous and not quite as crunchy as the latter. The flavor of
capsicum also resembles cucumber and the whitest part of a watermelon rind.
The flavor of capsicum also
varies by color: Green types taste the mellowest and least sweet; followed by
orange, then yellow. Red is the sweetest capsicum variety. All capsicums rank
the lowest of any pepper on the Scoville scale, the litmus test of a pepper’s
spiciness and heat.
Nutritional Value of Capsicum:
According to the USDA
nutrient database, 100g of green bell pepper contains the following values:
20kcal
4.6g Carb
1.7g Fiber (7% RDI)
.2g Fat (neg)
.9g Protein (2% RDI)
370IU Vitamin A (7% RDI)
80.4mg Vitamin C (134%
RDI)
.4mg Vitamin E (2% RDI)
7.4mcg Vitamin K (9% RDI)
.1mg Thiamin (4% RDI)
Riboflavin (2% RDI)
.5mg Niacin (2% RDI)
.2mg Vitamin B6 (11% RDI)
10mcg Folate (2% RDI)
.3mg Iron (2% RDI)
10mg Magnesium (2% RDI)
20mg Phosphorous (2% RDI)
175mg Potassium (5% RDI)
.1mg Copper (3% RDI)
.1mg Manganese (6% RDI)
Put in perspective, one
large capsicum weighs approximately 80g.
*Note: The nutritional
values of red and green bell peppers differ considerably: red capsicum has 63%
RDI of Vitamin A; 213% RDI of Vitamin C; 15% RDI Vitamin B6; and 11% RDI
Folate.
Red capsicum is especially nutritious |
Health Benefits of Capsicum:
The American Cancer
Society mentions capsicum’s traditional role in treating a variety of ailments,
including upset stomach, menstrual cramps, headaches, shingles, diarrhea, loss
of appetite, poor digestion, motion sickness and alcoholism.
According to the
“Condensed Encyclopedia of Healing Foods,” bell peppers offer many health and
medicinal benefits:
--Its beta carotenoids
and high amount of vitamin C protect the
eyes from cataracts.
--Bell peppers are
recommended for those with high
cholesterol levels.
--Red bell peppers, high in lycopene, are full
of cancer-fighting antioxidants.
--Lycopene
also fights skin aging, osteoporosis,
diabetes, and even improves fertility.
--High in B6, bell
peppers help manufacture serotonin
(the brain’s mood-boosting chemical), and regulate
hormones.
--PMS sufferers might
find relief from bell peppers due to B6’s ability to regulate estrogen levels.
--Bell peppers can be a natural diuretic.
They also contain a high
amount of phytonutrients, including
flavonoids, 30 different types of carotenoids, zeaxanthin, and hydroxycinnamic
acid. Though sweet bell peppers contain lower levels of capsain than their
spicier relatives, they are still present in this fruit. As exemplified below,
capsaicin is a well-studied compound with anti-bacterial, anti-microbial,
anti-carcinogenic and anti-diabetic properties:
--A 1996 study published
in the Journal of Ethnopharmacology
found that capsicum extracts showed inhibition against several strains of bacteria and yeast.
--According to a 2010
study published in Future Oncology,
capsaicin slowed the growth of prostate
cancer cells, and a 2011 study published in Human and Experimental Toxicology found similar results on breast cancer cells.
--As per a 2011 study
published in Stroke: A Journal of
Cerebral Circulation, capsacain
prevents blood clot formation and
reduces the risk of getting strokes
and heart attacks.
--A 2013 study published in Cellular and Molecular Neurobiology found that low-dose capsaicin has
potential in controlling glycaemia and pain in patients with late-phase type I diabetes.
How to Open/Cut Capsicum:
Cut out the bell pepper’s
core by carving around the green protruding stem. Once removed, cut the flesh
in half and remove the capsicum’s white, seeded pith. Some capsicums house a
“baby” bell pepper growing inside of it: this smaller pepper is not only
edible, but delightfully sweet.
Storage:
Place bell peppers in the
refrigerator, where they’ll keep for ten days. To extend their shelf life,
freeze capsicum by dicing or cutting into long strips and transferring to a
freezer bag. Frozen slices may be used in hot dishes such as stir fries and
curries, but expect the capsicum’s texture to lose its crispness.
When possible, buy
organic capsicum. Bell peppers rank amongst the top 12 fruits and vegetables
with the highest use of pesticides. Thus, wash the fruit thoroughly and ideally,
disinfect with food-grade peroxide, apple cider vinegar, and baking soda. Do
not wash capsicum until ready for use, as this will prevent mold from
developing near the stem.
Capsicum Recipe Ideas:
Bell peppers are
exceptionally versatile. While the fruit does not feature in dessert recipes,
they may be steamed, baked, stir-fried or eaten raw.
--Make stuffed bell peppers by preparing a
filling made of nuts, bulgur wheat, amaranth, or even chopped cauliflower or
nuts. Sautee or stew this filling with tomato sauce, adding other chopped
vegetables like mushroom, corn, carrots, peas, or squash. Stuff the well-cooked
mixture into each pepper, and proceed to bake for 30 minutes in the oven.
--Add chopped bell
peppers to salads: include them in
Thai salads with papaya, mint, peanuts, coconut oil and soy vinaigrette;
Italian or Greek salad with cucumbers, olives, tomatoes and Italian spices; or
even an Indian salad with chickpeas, ground coconut, mustard seed, tomato, turmeric,
sugar, salt and pepper.
--Use wide strips of bell
peppers to dip into sauces, condiments and other mixtures like hummus, baba
ghanoush or guacamole.
--Sautee bell peppers and
add to Asian stir fries or Mexican fajita dishes.
--Add slices of bell
peppers to barbeque skewers
--Chop and blend roasted
red capsicum into hummus dips
--Make bell pepper soup: sautee carrots, bell pepper,
onion, celery, garlic, and ginger. Add potatoes if desiring a thicker, creamier
soup. Once lightly sautéed, add vegetable broth and cover the mix for 20
minutes. Then, blend the concoction until smooth. This recipe allows for a
number of different spices depending on preference—include Italian herbs like
oregano, rosemary, basil and thyme; or, use Indian spices like cumin, turmeric,
chili powder, or ground coriander.
--Add capsicum as a pizza topping, or stir into pasta sauces. Include finely diced
pieces in bruschetta mixes calling
for tomato, Italian seasoning, chopped garlic and olive oil.
--Add roasted bell pepper
slices to Panini sandwiches:
additional toppings complementing capsicum are sun-dried tomatoes and black
olives.
Flavor Complements:
Avocado, banana flower,
bilimbi, breadfruit, cactus pear, carambola, cashew apple, coconut, java apple,
lemon, lime, Malay apple, rose apple, papaya (raw included), mango (raw
included), pomegranate, pomelo, rambutan, roselle, sour orange, strawberry
Vegetables: Cucumber, tomato, carrot, celery, peas, onion, beans, potato,
chayote, wax gourd, ridge gourd, bitter gourd, corn, drumstick, eggplant,
lettuce, zucchini
Herbs, spices, and oil: peanut, almond, olive oil, garlic, onion, basil,
oregano, thyme, rosemary, tarragon, coriander, mint, chili powder, mustard
seed, cumin, turmeric, ginger, soy, white wine vinegar, balsamic vinegar, white
wine, lemon juice, lime juice, lemongrass
Random Facts:
One article in the
“Indian Express” cites the rise of bell pepper demand to pizza chains
requesting them as ingredients.
Scientific Name:
Capsicum annuum
Bell peppers share their
binomial name with spicy, oblong chili peppers as well.
Other Names:
Sweet pepper
Bell pepper
Capsicum
Shimla mirch (Hindi)
Hello,
ReplyDeleteFor your information, Bangalore (aka., Bengaluru) is part of karnataka. Infact Bangalore (aka., Bengaluru) is the capital city of Karnataka. The reason I'm saying that is because I read a line above and the same is quoted below.
"Some areas cultivate the fruits year-round in greenhouses, including Pune, Bangalore and Karnataka."
Very Informative Article... thanks for sharing
ReplyDeleteThis comment has been removed by the author.
ReplyDeletewe are exporting capsicum from india to abroad.
ReplyDeletesonaxo group
+919010061395
info@sonaxogroup.com
I sir this is pattabiraman in my area more green house there and capsicum rose in famous in my area content me 9159963348 pattabiraman1987@gmail.com exporting
DeleteHello sir,
DeleteI want to buy best quality Bell papers , Long Beans , Okra (lady’s finger ), Green Pees, Bitter guard, Cherry Tomato from Indian farmers with fair price.
I request to help me out for the same.
Regards:
Chinmay Parekh
One click Innovations PLTD
+91-9428045088
This comment has been removed by the author.
ReplyDeleteThanks for sharing such beautiful information with us. I hope you will share some more information about capsicum.Please keep sharing.
ReplyDeleteHealth Is A Life
The best whey protein available in India is one that has been tested for quality, and that has a high protein content. Wikisheets is useful to compare different products based on factors like price per gram of protein, flavours, certification, etc. 32 The best whey protein available in India is one that has been tested for quality, and that has a high protein content. Wikisheets is useful to compare different products based on factors like price per gram of protein, flavours, certification, etc.
ReplyDelete안전보장 다양한플레이 먹튀검증 안전노리터 go
ReplyDelete