Bell Pepper
Bell peppers are one of the most versatile and colorful ingredients you can add to your cooking repertoire. They come in a variety of colors, such as green, red, yellow, and orange, and each color has its unique flavor profile. Bell peppers can be eaten raw or cooked and are a staple ingredient in many international cuisines.
Bell peppers, also known as sweet peppers or capsicums, belong to the nightshade family of plants, which includes tomatoes, eggplants, and potatoes. They’re native to Central and South America but are now widely cultivated throughout the world. Bell peppers come in different shapes and sizes, from small and round to long and tapered, and can vary in heat level depending on the variety. Green bell peppers are the most common, but yellow, orange, and red peppers are becoming more popular due to their sweeter flavor and higher nutritional content.
HEALTH BENEFITS of BELL PEPPER
- Improved immunity: Bell peppers are an excellent source of vitamin C, which is essential for a healthy immune system. One medium-sized bell pepper contains more than 100% of your daily recommended intake of vitamin C.
- Better digestion: Bell peppers are high in fiber, which can help promote healthy digestion and prevent constipation.
- Reduced risk of chronic diseases: The antioxidants found in bell peppers, such as vitamin C, may help reduce the risk of chronic diseases such as heart disease and cancer.
- Eye health: Bell peppers are a good source of vitamin A, which is essential for healthy vision.
INTERNATIONAL DISHES USING BELL PEPPERS
Fajitas: Bell peppers are a key ingredient in the popular Tex-Mex dish, fajitas. Simply slice them into strips and cook them with chicken or beef, onions, and spices.
Stuffed peppers: In many countries, including Greece, Turkey, and Mexico, stuffed peppers are a popular dish. You can fill bell peppers with a variety of ingredients, such as rice, meat, and vegetables.
Ratatouille: This classic French dish features bell peppers, along with eggplant, zucchini, and tomatoes. It’s a great way to showcase the flavors of the Mediterranean.
Stir-fry: Add bell peppers to any stir-fry. They give flavor, texture, and color to the dish.
Shakshuka: A popular Middle Eastern breakfast dish, shakshuka features bell peppers, onions, and tomatoes simmered in a spicy tomato sauce, with eggs poached on top.
Pad Thai: This Thai dish features stir-fried rice noodles with tofu, shrimp, bean sprouts, and bell peppers, flavored with a sweet and tangy sauce.
Shakshuka
Cooking Tips:
- When selecting bell peppers, choose ones that are firm and have glossy skin. Avoid peppers with creases.
- To remove the seeds and membranes from a bell pepper, slice off the top and bottom, then cut the pepper in half lengthwise. Use a knife to carefully cut out the stem and remove the seeds and membranes.
- To roast bell peppers, place them on a baking sheet and broil them in the oven until the skin is charred. Transfer the peppers to a paper bag and let them cool for a few minutes. Once they’re cool enough to handle, use a paper towel to rub off the charred skin.
- Bell peppers can be sautéed, grilled, roasted, or eaten raw. They can be used in salads, stir-fries, soups, and stews.
- If you’re using bell peppers in a stir-fry or sauté, cook them over high heat for a few minutes.
Nutrition Facts:
Here’s a breakdown of the nutrition facts for one medium-sized bell pepper:
Calories: 24
Carbohydrates: 6 grams
Fiber: 2 grams
Protein: 1 gram
Fat: 0 grams
Vitamin C: 152% of the Daily Value
Vitamin A: 7% of the Daily Value
Potassium: 6% of the Daily Value
Storage Instructions:
- To keep bell peppers fresh and crisp, store them in the refrigerator in a plastic bag or airtight container. They can last for up to a week.
- If you have leftover bell peppers that you don’t want to use right away, you can also freeze them for later use. Simply slice or chop the peppers and store them in a freezer-safe container or bag. You can keep bell peppers in the freezer for up to six months.
Whether you’re roasting them, sautéing them, stuffing them, or eating them raw, bell peppers are a great way to boost the nutrition and taste of your meals. So next time you’re at the grocery store, be sure to pick up some bell peppers and try out some new recipes!
