Sautéed Bell Peppers
A vibrant mix of colorful bell peppers, quickly sautéed in olive oil until tender-crisp. This simple, healthy side dish adds a pop of color and sweetness to any meal, perfect alongside eggs or grilled chicken.
For 4 servings
4 steps. 8 minutes total.
- 1
Step 1
- a.Prepare the bell peppers and garlic
- b.Wash the bell peppers thoroughly under running water.
- c.Cut the peppers in half, then remove the stems, seeds, and white membranes.
- d.Slice the peppers into thin strips, about 1/4-inch thick.
- e.Mince the garlic cloves and set aside.
- 2
Step 2
- a.Sauté the bell peppers
- b.Heat the olive oil in a large skillet or pan over medium-high heat.
- c.Once the oil is shimmering, carefully add the sliced bell peppers to the pan.
- d.Sauté for 5-7 minutes, stirring occasionally, until they become tender but still have a slight crunch.
- 3
Step 3
- a.Add garlic and seasoning
- b.Add the minced garlic to the skillet with the peppers.
- c.Cook for another minute, stirring constantly, until the garlic is fragrant. Be careful not to burn it.
- d.Season with salt and freshly ground black pepper, and stir well to combine everything.
- 4
Step 4
- a.Garnish and serve
- b.Remove the skillet from the heat.
- c.Sprinkle with fresh chopped parsley for a bit of freshness.
- d.Serve immediately as a warm side dish.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a softer texture, cover the pan after adding the peppers and cook for an additional 2-3 minutes.
- 2Don't overcrowd the pan. Cook in batches if necessary to ensure the peppers sauté properly rather than steam.
- 3Add a splash of balsamic vinegar or a squeeze of lemon juice at the end for a tangy flavor boost.
- 4Leftovers can be stored in an airtight container in the refrigerator for up to 3 days and are great cold in salads.
- 5Feel free to add sliced onions along with the peppers for extra flavor and texture.
Adapt it for your goals.
Healthy
Use only 1 tbsp of olive oil and add a splash of water to help steam the peppers if they start to stick.
quickQuick
Use a bag of pre-sliced frozen bell peppers. Sauté directly from frozen, adding a few extra minutes to the cook time.
kid friendlyKid friendly
Sauté the peppers until they are very soft and sweet. You can skip the black pepper and garlic if your kids are sensitive to strong flavors.
high proteinHigh protein
Toss in some cooked chickpeas or sliced grilled chicken during the last few minutes of cooking to make it a more substantial dish.
Why this is on our healthy list.
Excellent Source of Vitamin C
Red bell peppers are exceptionally rich in Vitamin C, an essential antioxidant that supports a healthy immune system and promotes collagen production for skin health.
Rich in Antioxidants
The vibrant colors of bell peppers come from carotenoids like beta-carotene, powerful antioxidants that help protect your body's cells from oxidative damage.
Low in Calories
As a naturally low-calorie food, bell peppers are an excellent choice for adding volume and nutrients to your meals without adding significant calories, aiding in weight management.
Supports Eye Health
Bell peppers contain Vitamin A and lutein, which are important for maintaining good vision and protecting against age-related eye conditions.
Frequently asked questions
Yes, they are very healthy. Bell peppers are packed with vitamins A and C, and antioxidants. Sautéing in a small amount of olive oil, a healthy fat, makes it a nutritious and delicious side dish.