Bell pepper, also known as sweet pepper, is a non-hot relative of the chile pepper. Like the chile, bell peppers are sometimes dried and powdered in which case they are known as paprika.
Bell peppers are available in green, yellow, orange, purple or red with green being the least ripe and red the most ripe. Like all vegetables, they contain a small amount of sugars with the red pepper being the sweetest and the green pepper containing the least and having a slightly bitter flavor. No matter the color, bell peppers are a delicious and versatile ingredient that can be eaten cooked or raw.
They are a rich source of vitamins, minerals and antioxidants which may help to protect against diseases such as cardiovascular disease and some cancers, making them a good addition to a healthy diet.
All bell peppers contribute nutritional benefits, which vary with their color. The red variety has higher levels of potassium, vitamin C and folate. But, the unripe green pepper has significantly higher levels of polyphenols than the red pepper. Bell peppers are rich in various antioxidants — especially carotenoids, which are much more abundant in ripe specimens.
One medium red bell pepper provides approximately 169% of our daily requirement for vitamin C, making it one of the richest dietary sources of this essential nutrient. Vitamin C plays an important role in a number of functions in the human body, for example, the production of collagen which is essential to the healing of wounds and formation of connective tissue, protein metabolism and supporting the immune system. As is the case for all vitamins, Vitamin C is essential. The body cannot produce it by itself and must be provided through dietary sources.
Anemia, a condition common among females of reproductive age, is a result of not having enough red blood cells or hemoglobin to carry oxygen to the body’s tissues. A common cause of this condition is iron deficiency. Bell peppers contain only a small amount of iron but are very rich in vitamin C which increases the absorption of iron in the gut. In addition, bell peppers contain vitamin B6, which is important to the production of red blood cells which carry oxygen around the body. B6 also supports the central nervous system and metabolism.
Half a cup of raw red pepper provides 117 mcg (13% of DV) of vitamin A. It comes in the form of beta carotene which the body converts to the active form of vitamin A. Beta carotene is what gives orange and red bell peppers their colors. Vitamin A is essential to a number of functions on the body such as vision, immune system, reproduction system, cell growth, and proper functioning of our organs.
Peppers are rich in zeaxanthin and lutein, two carotenoids believed to promote eye health by protecting the retina from oxidative damage. Studies suggest that consuming foods rich in nutrients such as Vitamin C, zeaxanthin and lutein may reduce the risk of developing cataracts and macular degeneration.
Raw peppers are delicious in salads or served with a dip. Though cooking will affect their nutritional value, they are also delicious roasted, grilled, stuffed, or added to a stir-fry.
Below is a recipe from wellplated.com for a healthy twist on the Italian Stuffed Peppers made with ground chicken, tomatoes, herbs and cheese. ¡Buen provecho!
Ingredients
4 large red bell peppers
2 tsp extra virgin olive oil
1 pound ground chicken or turkey
2 tsp Italian seasoning
1 tsp garlic powder
½ tsp kosher salt
¼ tsp red pepper flakes (or up to ½ tsp if you like it more spicy)
1 can (15 oz) no salt added diced tomatoes with juices
1 ½ c. cooked brown rice (or farro, quinoa, cauliflower rice, or orzo – if using orzo, undercook it slightly)
1 c. shredded Mozzarella or provolone (or a mix)
½ c. Parmesan, divided
2 Tbsp chopped fresh basil
Directions
Preheat oven to 375° F. Lightly coat a 9″×13″ baking dish with nonstick spray. Slice the bell peppers in half from top to bottom. Remove seeds and membranes, then arrange cut side up in the prepared baking dish.
Heat the olive oil in a large, nonstick skillet over medium high heat. Add the chicken, Italian seasoning, garlic powder, salt, and red pepper flakes. Cook, breaking apart the meat, until the chicken is browned and cooked through, about 4 minutes. Drain off any excess liquid, then pour in the can of diced tomatoes and their juices. Let simmer for 1 minute.
Remove pan from the heat. Stir in the rice (or farro) and ½ c. of the Mozzarella and ¼ cup of the parmesan. Mound the filling inside the peppers, then top with the remaining cheeses.
Pour a bit of water into the pan with the peppers—just enough to barely cover the bottom of the pan. Bake uncovered for 30-35 min., until the peppers are tender and the cheese is melted. Top with fresh basil. Serve hot.
Keep leftovers in refrigerator for up to 4 days or freeze for up to 3 months. Let thaw overnight in the refrigerator. Reheat gently in the microwave or oven. For easiest reheating, cut the peppers into a few pieces first so that they warm evenly.
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