|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 5g||7%|
|Saturated Fat 1g||4%|
|Total Carbohydrate 4g||2%|
|Dietary Fiber 1g||3%|
|Total Sugars 2g|
|Vitamin C 90mg||452%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Colorful bell peppers are a wonderful ingredient for stews, salads, soups, rice, or pasta sauce, and are delicious on their own. Our recipe for sauteed bell peppers is an easy side dish for chicken, fish, pork, or beef, but also a great addition to an antipasto or a flavorful add-on to sandwiches, wraps, or even pizza. In this recipe, garlic and herbs add flavor to crispy strips of sautéed bell peppers. It's a quick preparation that accentuates their natural sweetness. A few herbs, seasonings, and good quality olive oil make a fantastic dish in less than 20 minutes.
Bell peppers are a great low-calorie vegetable, filled with vitamins C and A, and fiber. Just a 3-ounce serving of peppers has 66 mg of vitamin C— close to the daily recommendation of 75 mg for women and 90 mg for men. Healthy bell peppers come in a wide variety of colors, and while there's not much difference in taste, a yellow or red bell pepper can add a splash of color to any recipe. Bell peppers are also labeled as "sweet peppers," and they do in fact have a natural sweetness that heightens once cooked. But if you like spicy foods, you can always add a dash of chili to this recipe.
Serve these peppers as an appetizer alongside crusty Italian bread, and make bigger batches to freeze if you have a surplus of this delicious summer crop.
3 tablespoons olive oil
2 large red bell peppers, cut into 1/2-inch strips
2 large yellow bell peppers, cut into 1/2-inch strips
2 cloves garlic, finely minced
Kosher salt, to taste
Ground black pepper, to taste
1 tablespoon red wine vinegar
1 tablespoon finely chopped fresh basil
1 tablespoon finely chopped parsley
Optional: 1 loaf Italian bread, sliced and toasted
Gather the ingredients.
In a large skillet, heat the olive oil over high heat.
Add the pepper strips, and sauté for 4 to 5 minutes or until the peppers begin to soften.
Turn down the heat to low and add the garlic, salt, and pepper. Sauté for 2 more minutes, being careful the garlic doesn't brown as it will turn bitter.
Turn off the heat and add the vinegar, basil, and parsley. Toss to combine.
Transfer to a bowl and allow to cool to room temperature.
Toss again before serving. Taste and adjust the seasoning if needed. Serve with toasted bread if desired.
Are All Bell Peppers Green?
Yes. All bell peppers start out green. The color changes depending on how long they're left to mature on the plant. So they go from green to yellow, to orange, to red. So for storage purposes, green peppers have a longer life, because they're less ripe. Yellow, orange, and red peppers are already more mature and will go bad faster.
Choose, Prep, and Cut Bell Peppers
To enjoy the best texture and flavor from the peppers in any of your favorite recipes, choose bell peppers that have firm flesh and smooth skin. Avoid purchasing bell peppers that have bruises, soft spots, or wrinkles, since they are past their prime. If the stem seems loose and there is softness around it, discard them.
The easiest way to prep your peppers for strips or small pieces is to:
- Rinse well all the peppers.
- Pat them dry with paper towels.
- Cut them in half and pull the halves apart.
- Take out and discard the seeds, stem, and inner membranes.
- Cut into strips by slicing them on the longer side, and then turning and slicing them on the shorter end to make smaller pieces if needed.
For peppers that are meant for stuffed recipes:
- Core your peppers by halving them and scooping the seeds with a spoon or an ice-cream scooper.
Bell Pepper, Raw. FoodData Central. United States Department of Agriculture.