Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Red bell peppers, sliced | 360 g | Sweet · Heating |
 Tomatoes, chopped | 300 g | Sour, Sweet · Heating |
 Paneer, crumbled | 220 g | Sweet · Cooling |
 Additional oregano | 2 g | Pungent, Bitter · Heating |
 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 sliced red bell peppers and chopped tomatoes 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 and additional oregano 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 a moist grain. Pitta: reduce both peppers and tomato. Kapha: use less paneer. Compliant variant: replace paneer with crumbled firm tofu.
USDA Nutrition Facts for Pepper Tomato Paneer Bake
| Nutrient | Per 100g | Per Serving (1 serving (228g)) |
|---|---|---|
| Energy (Calories) | 111 kcal | 253 kcal |
| Protein | 4.6 g | 10.4 g |
| Total Carbohydrates | 9.5 g | 21.6 g |
| Dietary Fiber | 1.5 g | 3.3 g |
| Total Sugars | 8.2 g | 18.6 g |
| Total Fat | 6.4 g | 14.5 g |
| Calcium | 159.0 mg | 362.5 mg |
| Iron | 0.48 mg | 1.09 mg |
| Magnesium | 23.8 mg | 54.3 mg |
| Phosphorus | 137.2 mg | 312.8 mg |
| Potassium | 344 mg | 784 mg |
| Sodium | 261 mg | 594 mg |
| Zinc | 0.66 mg | 1.51 mg |
| Copper | 0.03 mg | 0.07 mg |
| Manganese | 0.11 mg | 0.25 mg |
| Selenium | 2.3 µg | 5.3 µg |
| Vitamin C | 54.9 mg | 125.2 mg |
| Vitamin A (RAE) | 113.6 µg | 259.1 µg |
| Vitamin E | 1.59 mg | 3.63 mg |
| Vitamin K | 9.8 µg | 22.2 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.23 mg |
| Riboflavin (Vitamin B2) | 0.20 mg | 0.47 mg |
| Niacin (Vitamin B3) | 0.73 mg | 1.66 mg |
| Vitamin B6 | 0.22 mg | 0.50 mg |
| Folate (DFE) | 24.4 µg | 55.6 µg |
| Choline | 25.4 mg | 58.0 mg |
