Bell Peppers
Published at April 2024
Bell peppers, also known as sweet peppers or capsicums, are colorful and flavorful vegetables that come in a variety of vibrant hues, including red, yellow, orange, and green. These bell-shaped vegetables belong to the nightshade family, along with tomatoes and eggplants.
Bell peppers are prized for their sweet and crisp flesh, making them a versatile ingredient in many cuisines around the world. They can be enjoyed raw in salads, sliced as a crunchy snack, or cooked in a myriad of dishes, from stir-fries and fajitas to soups and stews.
Nutritionally, bell peppers are packed with essential vitamins and minerals. They are particularly high in vitamin C, providing an impressive amount of this immune-boosting nutrient. Additionally, bell peppers contain vitamin A, vitamin K, vitamin B6, and folate. They are also rich in antioxidants, including carotenoids such as beta-carotene, lutein, and zeaxanthin, which are beneficial for eye health.
Bell peppers nutrition.
Nutrition Facts for Bell Peppers (per 100 grams):
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Calories: 31 kcal
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Protein: 0.99 grams
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Carbohydrates: 6.03 grams
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Dietary Fiber: 2.1 grams
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Sugars: 4.2 grams
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Fat: 0.3 grams
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Saturated Fat: 0.05 grams
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Monounsaturated Fat: 0.03 grams
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Polyunsaturated Fat: 0.15 grams
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Vitamins:
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Vitamin C: 80.4 mg (89% of Daily Value)
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Vitamin A: 1577 IU (32% of Daily Value)
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Vitamin K1 (Phylloquinone): 7.4 mcg (6% of Daily Value)
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Vitamin B6: 0.29 mg (17% of Daily Value)
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Folate: 10 mcg (3% of Daily Value)
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Minerals:
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Potassium: 211 mg (5% of Daily Value)
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Magnesium: 10 mg (2% of Daily Value)
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Iron: 0.34 mg (2% of Daily Value)
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Calcium: 10 mg (1% of Daily Value)
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Other Nutrients:
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Beta-Carotene: 761 mcg
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Lutein + Zeaxanthin: 341 mcg
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Bell peppers are low in calories and fat, making them an excellent choice for those looking to maintain a healthy diet. They are also high in fiber, which aids in digestion and helps keep you feeling full.
One of the standout nutritional features of bell peppers is their incredibly high vitamin C content. Just 100 grams of bell peppers provide nearly 90% of the recommended daily intake of vitamin C, making them one of the richest sources of this essential nutrient. Vitamin C is crucial for immune function, wound healing, and collagen synthesis.
Bell peppers are also a good source of vitamin A, providing over 30% of the recommended daily intake in 100 grams. Vitamin A is important for vision, immune function, and skin health.
Additionally, bell peppers contain significant amounts of vitamin B6, which is involved in brain development and function, as well as folate, potassium, and antioxidants such as beta-carotene, lutein, and zeaxanthin, which have been linked to various health benefits.
Stuffed Bell Peppers
Hollowed-out bell peppers filled with a flavorful mixture of cooked rice, ground meat (or plant-based protein), onions, garlic, tomatoes, herbs, and cheese. Baked until tender and golden, stuffed bell peppers are a classic and hearty meal.
Grilled Bell Pepper and Chicken Skewers
Tender chunks of chicken breast marinated in a zesty mixture of olive oil, lemon juice, garlic, and herbs, then threaded onto skewers with colorful bell pepper chunks. Grilled to perfection, these skewers make a delicious and healthy meal.
Roasted Red Pepper Soup
A creamy and comforting soup made with roasted red bell peppers, onions, garlic, vegetable broth, and a touch of cream. Garnished with fresh herbs and a swirl of cream, this soup is rich, flavorful, and perfect for chilly days.
Fajita Stuffed Bell Peppers
Bell pepper halves filled with seasoned grilled chicken or steak strips, sautéed onions, and bell peppers, topped with melted cheese and served with salsa, sour cream, and guacamole. A low-carb twist on classic fajitas that's packed with flavor.
Bell Pepper Pizzas
Halved bell peppers topped with marinara sauce, mozzarella cheese, and your favorite pizza toppings, such as pepperoni, olives, and mushrooms. Baked until the cheese is bubbly and golden, these bell pepper pizzas are a healthier alternative to traditional pizza.
Quinoa-Stuffed Bell Peppers
Bell peppers filled with a mixture of cooked quinoa, black beans, corn, tomatoes, onions, and spices, then topped with shredded cheese and baked until the peppers are tender. A nutritious and satisfying vegetarian meal.
Bell Pepper and Sausage Pasta
Sliced bell peppers and Italian sausage cooked with garlic, onions, and tomatoes, then tossed with cooked pasta and fresh basil. Finished with a sprinkle of Parmesan cheese, this pasta dish is hearty, flavorful, and easy to make.
Chicken and Rice Stuffed Bell Peppers
Bell peppers filled with a mixture of cooked rice, shredded chicken, black beans, corn, salsa, and spices, then topped with melted cheese and baked until bubbly. A satisfying and easy-to-make meal that's perfect for weeknight dinners.
Roasted Bell Pepper and Hummus Wraps
Whole wheat tortillas spread with hummus and topped with roasted bell pepper strips, sliced cucumbers, shredded lettuce, and crumbled feta cheese. Rolled up and sliced into wraps, these are perfect for a quick and nutritious lunch or snack.
Ingredients and Instruction of Stuffed Bell Peppers
Ingredients:
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4 large bell peppers (any color)
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1 lb (450g) ground beef (or turkey, chicken, or plant-based protein)
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1 cup cooked rice (white or brown)
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1 small onion, finely chopped
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2 cloves garlic, minced
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1 cup diced tomatoes
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1 cup tomato sauce or marinara sauce
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1 cup shredded cheese (such as mozzarella or cheddar), divided
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1 tablespoon olive oil
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1 teaspoon dried oregano
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1 teaspoon dried basil
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Salt and pepper, to taste
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Fresh parsley, chopped (for garnish)
Instructions:
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Preheat the Oven: Preheat your oven to 375°F (190°C). Lightly grease a baking dish large enough to hold all the bell peppers.
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Prepare the Bell Peppers: Cut the tops off the bell peppers and remove the seeds and membranes from inside. If needed, trim the bottoms slightly so they stand upright in the baking dish.
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Cook the Filling: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic and cook until softened, about 3-4 minutes. Add the ground beef (or your choice of protein) and cook until browned, breaking it apart with a spoon. Drain excess fat if necessary.
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Season the Filling: Season the meat mixture with dried oregano, dried basil, salt, and pepper. Stir in the cooked rice, diced tomatoes, and half of the shredded cheese. Remove the skillet from heat.
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Stuff the Bell Peppers: Spoon the filling mixture into the hollowed-out bell peppers, pressing down gently to pack it in. Arrange the stuffed peppers in the prepared baking dish.
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Top with Sauce and Cheese: Pour the tomato sauce or marinara sauce over the stuffed peppers, dividing it evenly among them. Sprinkle the remaining shredded cheese over the tops of the peppers.
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Bake: Cover the baking dish with aluminum foil and bake in the preheated oven for 25-30 minutes, or until the peppers are tender.
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Serve: Remove the foil from the baking dish and bake for an additional 5-10 minutes, or until the cheese is melted and bubbly. Garnish with chopped parsley before serving.
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Enjoy: Serve the stuffed bell peppers hot, with additional tomato sauce if desired. Enjoy!
These stuffed bell peppers are delicious, satisfying, and perfect for a hearty dinner any night of the week.
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