Colorful and crunchy, bell peppers are a summer vegetable that give a little pep to any dish you’re making, all while delivering a punch of nutrients to keep you healthy. Also known as capsicum (from the Greek word kapsikos, meaning “shaped like a box”), these vegetables come in a variety of colors, including green, red, yellow, orange, and (sometimes) purple.
What’s the difference between all these colors? Turns out it’s all about ripeness. Bell peppers start out green and change colors as they mature. And with their ripening comes a slight change in flavor and nutritional profile. It’s important to note, however, that peppers will stop ripening once they’re picked—so don’t expect a green pepper to change colors if you leave it on your kitchen counter long enough.
The most immature of all the peppers, green peppers tend to be the most bitter and have a slight grassy flavor to them. They also have fewer nutrients than their more mature counterparts. Slightly more mature are the yellow and orange peppers, which have a sweeter, more mellow flavor. The most mature are the red bell peppers, which have a sweet, almost fruity flavor that works well both raw and roasted for use in foods like pasta sauces and casseroles. Red bell peppers also have a higher concentration of vitamins and minerals compared with their less mature counterparts. Purple bell peppers aren’t very common, but they do exist. They tend to have a more delicate flavor than any of the other bell peppers at any stage of ripening—because their mild taste isn’t nearly as noteworthy as their color, they are most frequently used as garnish.
Bell peppers are a rich source of vitamins C and A, as well as other antioxidants like carotenoids and flavonoids. These nutrients help to boost your immune system, protect your cells from damage, and reduce your risk of chronic diseases like cancer and heart disease. Because they’re low in calories and high in fiber, they’re helpful in weight loss or weight management efforts, as they can help you feel full without adding too many calories to a meal.
Two antioxidants important for eye health, lutein and zeaxanthin, are found abundantly in bell peppers, so these vegetables are a great choice for protecting your eyes from damage and reducing your risk of age-related macular degeneration.
When selecting bell peppers at the store, look for peppers that are firm, glossy, and have a bright color. Avoid peppers that are soft, wrinkled, or have blemishes or bruises. Be sure to check the stem for freshness, avoiding any that look dried or withered. When you hold a bell pepper, it should feel heavy for its size, which indicates that it is dense and full of juice. When you get home, you should store bell peppers at room temperature for three to four days, or in the refrigerator for up to a week.
While dicing raw bell peppers for a salad or serving them as crudité with hummus and spinach dip are always great options, don’t be afraid to use them in your cooking. Stuffed bell peppers and roasted red pepper soup are easy but impressive options for a side dish or light meal:
Roasted Red Pepper Soup
Ingredients
- 4 large red bell peppers
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 1/2 cup heavy cream
- 2 sprigs fresh parsley, chopped
Preheat the oven to 425F. Cut the red bell peppers in half, removing the seeds and pith. Arrange on a baking sheet with the skin up and set in the oven. Roast for 25–30 minutes. The skin of the red peppers should be wrinkled and slightly charred, and the flesh should be soft. Remove the peppers from the oven and allow to cool. Transfer to a cutting board and remove the skins. Slice the roasted peppers into thin strips. In a large skillet over medium heat, warm the olive oil with onion and garlic until softened and fragrant. Add the sliced peppers and allow to simmer for 5–10 minutes. Remove from the heat. In a large blender, combine the broth with the red peppers, garlic, and onions. Process until smooth. Transfer the puree to a large cooking pot and bring to a simmer over low heat. Add the heavy cream and stir until well combined. Add the parsley just before serving hot.
Stuffed Bell Peppers
Ingredients
- 4 large red bell peppers
- 1 pound ground turkey
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup cooked quinoa
- 1 cup black beans, cooked
- 1 cup diced tomatoes
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/2 cup shredded cheddar cheese
Preheat oven to 375F. Remove the top quarter-inch of the bell peppers and scoop out the seeds and pith. In a large skillet, heat the olive oil over medium. Add the ground turkey and cook until browned. Add onion and garlic, cooking until softened and fragrant. Stir in the quinoa, beans, tomatoes, cumin, chili powder, and paprika. Add salt and pepper to taste. Allow to simmer for one to two minutes so flavors can combine. Remove the skillet from the heat and use the mixture to fill the emptied bell peppers. Arrange the stuffed peppers in a glass baking dish. Cover the dish with foil and bake for 25–30 minutes. Remove from the oven and take off the foil; then sprinkle the stuffed peppers with cheddar cheese. Return the baking dish to the oven and allow to cook for approximately 10 more minutes. The cheese on top of the stuffed peppers should be melted and bubbly. Serve the stuffed peppers hot.
