Medium green chili (ہری مرچ درمیانی) retail markets aur grocery shops mein aam tor par per piece ~8 g se 15 g ke beech milti hai, jabke loose/group packs ~200 g–250 g jaisi weights daily buyers ke liye common hoti hain. Medium green chilies ki length usually 6–8 cm hoti hai aur unka shape thoda slender aur slightly curved rehta hai. Inka colour bright green hota hai aur texture firm aur crisp rehta hai jab ye fresh ho. Green chilies apne spicy flavour aur aromatic punch ke liye har kitchen mein staple hoti hain.

Hari mirch cooking aur flavour dono ke liye popular hai—raw use se dishes ko zesty kick milta hai, aur cook karne se masalon ka taste aur balance strong ho jata hai.

Cooking / Serving Tips:

Preparation :
Green chili ko wash karke seeds nikalna ya seed ke sath hi use karna depends karta hai aap ke heat preference par. Thin slices ya small cuts salads, chutneys aur garnishes ke liye perfect hotay hain.

Pakistani & Asian Cooking Use :
Pakistani kitchens mein hari mirch ko sabzi, daal, biryani, paratha aur chaat recipes mein add kiya jata hai—masalon ke sath fry ya sauté karne se flavour aur aroma dono enhance hotay hain.

Raw / Condiment Use :
Thin sliced green chili ko lemon, salt aur chaat masala ke sath salads ya street foods par garnish karna taste ko instantly brighten karta hai.

Pickle / Chutney Use :
Hari mirch ko pickle aur chutney mein bhi preserve karke year-round spicy flavours ke liye use kiya ja sakta hai.

Storage Tips :
Whole fresh green chilies ko fridge ke crisper drawer mein loose perforated bag ya airtight container mein rakh kar 1–2 weeks tak fresh rakha ja sakta hai.

Health Benefits & Diet Use:

Immune & Antioxidant Support :
Green chilies mein vitamin C aur antioxidants hotay hain jo immune system ko strong banane mein madad kartay hain aur free radicals se cells ko protect kartay hain.

Metabolism & Weight Support :
Capsaicin jo green chili ko spiciness deta hai, woh metabolism boost karke fat burning mein madadgar ho sakta hai aur appetite ko thoda reduce karta hai—yeh weight management plans mein useful ho sakta hai.

Eye & Skin Support :
Green chilies vitamin A aur beta-carotene se rich hotay hain, jo vision support aur skin health ko maintain karne mein beneficial hotay hain.

Digestive Support :
Dietary fiber aur capsaicin ke combination se green chilies digestion ko stimulate karte hain aur gut health ko support karte hain.

Heart & Blood Pressure Support :
Green chili mein potassium aur antioxidants paye jatay hain jo heart health aur blood pressure regulation mein madadgar ho saktay hain.

Who Can Use :
Zyada tar log cooked ya moderated raw green chilies ko apni daily diet mein use kar sakte hain—yeh bachon se le kar adults tak sab ke liye usually suitable hotay hain.

Who Should Avoid or Limit :
Excessive consumption se stomach irritation, acidity ya gastrointestinal discomfort ho sakta hai—especially sensitive logon ko portion control aur cooked use prefer karna chahiye.

Diet Plan Use :
Green chili ko sabziyon, salads, curries, biryani, soups aur mixed dishes mein add karke balanced aur flavourful meals ka part banaya ja sakta hai. Excessive raw hot eating se bachna behtar hota hai.

Nutritional Value:

Hari mirch naturally low in calories aur high in vitamin C, antioxidants, vitamin A aur dietary fiber hoti hai—yeh combination digestion, immune function, heart health aur overall wellness ko support karta hai.

Nutritional Information (Approx per 100g / raw green chili) :

• Calories: approx 30–40 kcal

• Carbohydrates: ~7–9 g

• Dietary Fiber: ~1–1.5 g

• Protein: ~1.5–2 g

• Fat: ~0.1–0.2 g

• Vitamin C: high amount (~250–300 mg)

• Vitamin A: present

• Potassium: moderate amount

• Iron, Calcium: trace amounts