Cooking Sweet Peppers: How to Integrate this Healthy Food Into Your Diet
Green Peppers
Earthy, bitter, and tangy, green peppers are an excellent addition to many dishes. They have a higher vitamin C content than oranges, as well as a number of other essential nutrients such as vitamin A, B-complex vitamins, and potassium. Aside from the nutritional content of peppers, they add texture and a dynamic flavor.
Cooking green peppers brings out a more intense flavor than when they are served raw. Fried, baked, or grilled, they retain a fresh aroma along with an almost smoky green flavor. A common dish is made by sauteeing green peppers with white or yellow onions and sausage. Slice and saute two green peppers, one onion, one clove of garlic in olive oil over a medium heat until soft. Brown sausages in a separate frying pan. Combine ingredients for the last two minutes of cooking. The peppers and onions can also be used as a topping for any white fish, such as halibut or haddock.
Cooking stuffed peppers is another easy way use green peppers. Anything can be used to make the pepper stuffing, as long as it is already cooked, and some sort of sauce is added for moisture. Cooking this dish the traditional way includes cooked rice, browned meat, tomato sauce, and chopped sauteed peppers, onions, and any other vegetable. Slice the tops off the peppers, then add the stuffing, and a thin layer of tomato sauce and shredded cheese. Bake until the skin becomes soft and slightly brown in a 400 degree oven.
Sweet Peppers
Red, yellow, and orange bell peppers are even more nutritious than green bell peppers. They are incredible sources of vitamin A, as well as vitamin C, and cancer-fighting phytonutrients such as lycopene and lutein. Cooking with sweet peppers is a healthy way to add brightness and flavor to food. They are slightly floral, sweet, and juicy when eaten raw, while cooking the peppers adds another flavor dynamic.
A simple way to cook sweet bell peppers is to saute sliced peppers with other vegetables and canola oil — broccoli, green beans, eggplant, mushrooms, and cubed tofu. Serve over rice or pasta, and add shredded parmesan cheese, salt, and black pepper. Also try cooking sweet peppers with garlic as a perfect side dish for salmon.
Probably the most popular method of cooking sweet peppers is to roast them. This can be done on the grill, or with an oven. Either slice from top to bottom, or leave whole, then place the peppers on a hot grill, turning frequently, allowing the skin to char evenly. Another way to roast sweet peppers is to use a gas flame. Hold the peppers with tongs over the heat, again turning often so the peppers will cook evenly. After roasting, let the peppers sit in a sealed plastic bag for ten to twenty minutes. The charred skin can be removed before serving — dipping the peppers in cold water will make peeling easier.
These colorful vegetables can enhance any meal, from meat to vegetables. Try cooking green and sweet peppers and adding them to your favorite dishes.
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photo credit: Darwin Bell
photo credit: Ella Novak