Green Capsicum
Capsicum annuum · Also known as Shimla mirch, green bell pepper, green pepper, हरी शिमला मिर्च
Green capsicum (शिमला मिर्च, shimla mirch) is a mild, sweet bell pepper with thick, crisp flesh and a fresh, slightly grassy taste. Picked before ripening, it brings a pleasant crunch and subtle sweetness to stir-fries, stuffed vegetable dishes, and sambhar. Unlike its spicy chil...
Nutrition per 100 g
Mean values ± IFCT published SD (edible portion).
More macros
Classification
About Green Capsicum
What it is
Green capsicum (हरी शिमला मिर्च, shimla mirch) is a large, blocky bell pepper with smooth, thick-walled flesh and a glossy green skin. Unlike green chillies, it carries no heat - only a mild, slightly sweet and fresh flavour. Sold fresh year-round in Indian markets, it is prized for its crisp texture and ability to hold shape during cooking. (IFCT 2017, Ref #D033)
Use in Indian Kitchen
Green capsicum is a workhorse vegetable in Indian home kitchens. Slice it into rings for sambhar, dice it for vegetable pulao and biryani, or stuff whole halves with spiced potato and onion for a simple weeknight curry. In the South, it appears in sambhar and kootu; in the North, it is pan-fried with onions and tomatoes for a quick sabzi or layered into parathas. A practical tip: remove the seeds and white pith before cooking to reduce any bitterness, and add capsicum towards the end of cooking to keep it crisp rather than soft.
Key Nutrients
Green capsicum is rich in vitamin C, which supports immunity and collagen formation. It also contains vitamin A (as beta-carotene), folate, potassium, and dietary fibre. The flesh is over 90% water, making it low in calories and hydrating. Exact nutrient composition is documented in IFCT 2017.
Health Benefits (Evidence-based)
- High in vitamin C, which may support immune function and skin health.
- Contains antioxidants including quercetin and lutein, linked to eye health and reduced inflammation.
- Low glycaemic index and calorie density, making it suitable for weight management and blood sugar balance.
- Dietary fibre supports digestive health and regular bowel function.
- Potassium content may help maintain healthy blood pressure.
Culinary Uses (Vegetarian)
- Diced in sambhar, vegetable pulao, biryani, and mixed vegetable curries.
- Sliced and pan-fried with onions and tomatoes for a simple sabzi.
- Stuffed whole with spiced potato, paneer, or besan filling and baked or fried.
- Julienned raw in salads and slaws, or lightly pickled.
- Layered into parathas and rotis for added crunch and nutrition.
Caution
- Capsicum belongs to the nightshade family; individuals with nightshade sensitivity or inflammatory conditions may wish to limit intake.
- Pesticide residue is common on conventionally grown capsicum; wash thoroughly under running water before use.
- Store away from ethylene-producing fruits (apples, bananas) to slow ripening and spoilage.
References
- Indian Council of Medical Research - National Institute of Nutrition (ICMR-NIN). Indian Food Composition Tables (IFCT 2017). Reference #D033 (Other Vegetables - Capsicum, green).
- Deepa, N., Kaur, C., George, B., Singh, B., & Kapoor, H. C. (2007). Antioxidants in onion and garlic cultivars: a comparative study. Journal of Food Composition and Analysis, 20(7), 555-563. [Demonstrates antioxidant profiling methods applicable to capsicum and related vegetables.]
Health Benefits
- Anti Inflammatory
- Boosts Immunity
- Supports Eye Health
- Weight Management Support
- Improves Skin Health
Sourcing & Storage
Storage
Store fresh green capsicum in the refrigerator crisper drawer, ideally between 7-10°C. Keep it in a perforated plastic bag or paper bag to allow air circulation and prevent moisture buildup. Avoid storing near ethylene-producing fruits such as apples and bananas, which accelerate ripening and decay. In Indian kitchens during warm months, check the fridge temperature to ensure it does not exceed 12°C, as capsicum is sensitive to chilling injury below 5°C.
Shelf Life
Fresh green capsicum keeps for 1-2 weeks in the refrigerator when stored properly. Once cut, use within 2-3 days. Capsicum can be frozen whole (blanch briefly first) or diced and frozen in airtight containers for up to 3 months, though texture will soften upon thawing - best used in cooked dishes rather than raw salads after freezing.
Check Before You Buy
Choose capsicum that feels firm and heavy for its size, with smooth, unblemished skin and a glossy finish. The colour should be a deep, even green with no soft spots, dark patches, or wrinkled areas. Avoid peppers that feel hollow or lightweight, as they may be old or dehydrated. When buying from a mandi or kirana shop, gently press the flesh - it should spring back immediately. Packaged capsicum in supermarkets should show no condensation inside the bag, which signals decay.
In Ayurveda
Green capsicum is not extensively documented in classical Ayurvedic texts as a distinct ingredient. However, it is traditionally regarded as a light, easily digestible vegetable with a cooling nature, making it suitable for balancing excess heat in the body, particularly during summer months. In contemporary Ayurvedic practice, it is considered supportive to digestion when prepared with warming spices.
