Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Tomatoes, chopped | 340 g | Sour, Sweet · Heating |
 Red bell pepper, sliced | 300 g | Sweet · Heating |
 Paneer, crumbled | 220 g | Sweet · Cooling |
 Olive oil | 22 g | Sweet, Bitter, Astringent · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Cut the chopped tomatoes and sliced red bell pepper into even pieces and place them in a wide bowl.
- Add the olive oil, oregano, and rock salt; toss until every piece is lightly coated.
- Arrange the mixture in a shallow baking dish and distribute the crumbled paneer evenly.
- Bake until the vegetables are tender and the top is lightly browned without becoming dry.
- Rest for five minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-bake adaptation)
This pepper bake is flagged because paneer is combined with tomato. Vata: serve warm with soft grain. Pitta: reduce both tomato and pepper. Kapha: use less paneer. Compliant variant: replace paneer with crumbled firm tofu.
USDA Nutrition Facts for Tomato Pepper Paneer Bake
| Nutrient | Per 100g | Per Serving (1 serving (222g)) |
|---|---|---|
| Energy (Calories) | 112 kcal | 250 kcal |
| Protein | 4.6 g | 10.3 g |
| Total Carbohydrates | 9.3 g | 20.7 g |
| Dietary Fiber | 1.3 g | 2.9 g |
| Total Sugars | 8.2 g | 18.2 g |
| Total Fat | 6.5 g | 14.5 g |
| Calcium | 159.3 mg | 354.4 mg |
| Iron | 0.39 mg | 0.86 mg |
| Magnesium | 23.5 mg | 52.3 mg |
| Phosphorus | 139.6 mg | 310.5 mg |
| Potassium | 346 mg | 770 mg |
| Sodium | 267 mg | 594 mg |
| Zinc | 0.66 mg | 1.47 mg |
| Copper | 0.03 mg | 0.07 mg |
| Manganese | 0.10 mg | 0.22 mg |
| Selenium | 2.3 µg | 5.2 µg |
| Vitamin C | 48.3 mg | 107.4 mg |
| Vitamin A (RAE) | 107.6 µg | 239.3 µg |
| Vitamin E | 1.44 mg | 3.21 mg |
| Vitamin K | 8.6 µg | 19.2 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.20 mg | 0.45 mg |
| Niacin (Vitamin B3) | 0.70 mg | 1.55 mg |
| Vitamin B6 | 0.21 mg | 0.46 mg |
| Folate (DFE) | 22.0 µg | 49.0 µg |
| Choline | 25.9 mg | 57.6 mg |
