Bell Pepper Masala

2 tablespoons canola or corn oil

2 to 3 small pieces cinnamon stick

1 teaspoon black mustard seeds

1 teaspoon urad dal

1 cup onion, chopped lengthwise

½ cup chopped tomato

½ tablespoons chopped ginger root

½ teaspoon turmeric powder

½ teaspoon cayenne powder

½ teaspoon salt

3 cups bell peppers, chopped lengthwise (1 ½ inch to 2 inch pieces)

¼ cup plain low-fat yogurt

Heat oil with cinnamon stick in a cast-iron skillet over medium heat.  When oil is hot, but not smoking, add mustard seeds and urad dal.  Fry, covered, until mustard seeds burst (listen for popping sound) and urad dal is golden brown. 

Add onion, tomato, and ginger.  Stir-fry for I minute over medium heat.  Add turmeric powder, cayenne powder, and salt.  Mix well to obtain a thick paste-like consistency. 

Add turmeric powder, cayenne powder, and salt.  Mix well to botain a thick paste-like consistency.  Add bell peppers and blend well with sauce.  Cover and reduce heat to low.  Continue cooking until bell peppers are just tender, stirring occasionally.  Be careful not to overcook. 

Transfer cooked vegetables from the skillet to a bowl.  Allow to cool for a few minutes.  Stir in yogurt and mix well.