D06 · Dinner · Punjab
Bharwan Shimla Mirch (Paneer-Soy Stuffing)
Punjabi stuffed capsicums, filled with a spiced paneer and soy-granule mixture and roasted until the peppers soften and char.
- Region
- Punjab
- Diet
- Strictly vegetarian, egg-free
- Prep
- 20 min
- Cook
- 25 min
- Time, as written
- Prep 20 min · Cook 25 min
- Serves
- 3 (2 capsicum halves each)
- Difficulty
- Easy–moderate
- Status
- Adaptation — paneer and soy granules replace the usual potato stuffing
- Good for
- Dinner, guests
Nutrition
High protein| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Stuffed capsicum only | 230 | 18 g | 16 g | 10 g | 4 g | 7 g | 8 g | 7.5 g |
| Dinner plate: capsicum, 1 roti, salad | 370 | 22 g | 43 g | 11 g | 4 g | 13 g | 11 g | 6.0 g |
Headline figures are for the full plate as served, with its stated roti, rice or bhakri; the dish alone is shown in the table.
Tier: High protein. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Stuffing
Plate
Method
Soak soy granules in hot water 10 minutes; drain and squeeze dry.
Heat 6 g oil; cook onion 4 minutes. Add ginger-garlic paste and chilli, then tomato and spices; cook 3 minutes.
Add granules and peas; cook 3 minutes. Off the heat, fold in paneer and coriander.
Fill the capsicum halves generously, pressing the stuffing in.
Oven: brush the capsicums with the remaining oil and roast at 200 °C for 20–25 minutes until soft and lightly charred. Pan: cook covered on low in a wide pan, 12–15 minutes, until the capsicums are tender.
Serve with roti and salad.
Protein optimisation
- Where the protein comes from
- Paneer supplies 7 g per serving, soy granules 7 g, peas and capsicum 2 g.
- Boost
- Increase soy granules to 60 g (+3.5 g protein, +25 kcal per serving).
Variations, serving and storage
- Regional
- Rajasthani stuffing — add 1 tsp crushed fennel and a pinch of hing.
- Substitution
- Large tomatoes or round gourd (tinda) as cases.
- Storage
- 2 days refrigerated; reheat in the oven.
- Food safety
- Refrigerate within 2 hours.
- Meal prep
- Make the stuffing a day ahead.
Allergens
Milk, soy; gluten (roti)
Labels: High protein · Lower-carbohydrate (dish only) · Whey-free · No added sugar · Gluten-free* (dish only)
Gluten-free* means gluten-free only when certified gluten-free hing is used; most hing contains wheat flour.