Bell pepper recipes

Healthy Recipes
Child washing bell peppers in a sink.

Bell peppers are not only colorful and delicious, but they also offer a variety of health benefits. These vibrant vegetables are rich in vitamin C, which supports a healthy immune system and helps protect against common illnesses like colds and flu. Additionally, bell peppers contain antioxidants such as carotenoids and flavonoids, which have been linked to a reduced risk of chronic diseases, including heart disease and certain types of cancer.

Bell peppers are low in calories and high in fiber, making them an excellent choice for weight management. They're also a great source of vitamins A and E, which contribute to healthy skin, hair and nails. Water-soluble vitamins, including B6 and folate, in bell peppers also support brain function and contribute to the production of red blood cells.

Incorporating bell peppers into your diet can be a simple and delicious way to reap these numerous health benefits while adding color and flavor to your meals. Try these delicious recipes:

Curried vegetable rice pilaf

Ingredients:

  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 4 cloves garlic, chopped
  • 1 cup long-grain white rice
  • 1 14-ounce can chicken broth
  • 1 tablespoon curry powder
  • 1 cup cherry tomatoes, halved
  • 1 red bell pepper, minced
  • 1 green bell pepper, minced
  • 1 yellow bell pepper, minced

Instructions:

  1. Heat the oil in a large heavy kettle over medium heat. Add the onion and the garlic. Cook and stir for three to give minutes minutes, or until the onion is soft, paying careful attention to avoid burning the garlic.
  2. Add the rice, broth and curry. Bring to a boil. Reduce heat, cover and cook 15 minutes or until the rice is tender.
  3. Remove from heat, and stir in the tomatoes and bell peppers. Cover and let stand 10 minutes.
  4. Fluff with a fork and serve.

Recipe adapted from eatright.org.

Zesty roasted red pepper dip

Ingredients:

  • 3 roasted red bell peppers from a jar, drained
  • ½ cup unsalted walnuts, toasted, coarsely chopped fine
  • ¼ cup whole wheat breadcrumbs
  • 2 garlic cloves, minced
  • 1 tablespoon pomegranate molasses*
  • 1 tablespoon fresh lemon juice
  • ½ teaspoon red chili pepper flakes
  • ½ teaspoon ground cumin
  • 4 tablespoons olive oil, plus 1 teaspoon for garnish
  • Salt to taste
  • 1 to 2 tablespoons chopped parsley, for garnish
  • Pomegranate seeds, for garnish (optional)

Instructions:

  1. Toast walnuts in a dry skillet over medium heat, shaking frequently, until lightly browned, about five minutes.
  2. Combine the red peppers, walnuts, bread crumbs, garlic, pomegranate molasses, lemon juice, red chili pepper flakes and cumin in a blender or food processor. Process the mixture until smooth, stopping to scrape down the side as needed.
  3. With the machine running, slowly pour in four tablespoons olive oil. Purée until smooth. Season with salt.
  4. Transfer to a serving bowl. Garnish with the remaining one teaspoon olive oil, parsley and pomegranate seeds, if desired.

*Substitute pomegranate juice, which has been reduced to a syrup. Bring 2/3 cup pomegranate juice to a boil in a small saucepan. Reduce the heat and simmer, uncovered, until juice is reduced to about three tablespoons, about five minutes. Allow to cool before using.

Recipe adapted from eatright.org.

Tilapia and bell pepper tacos

Ingredients:

  • 6 5-ounce tilapia fillets or other firm white fish
  • ½ teaspoon ground cumin
  • ⅛ teaspoon salt
  • 2 limes, divided
  • ¼ cup olive oil
  • ½ large red bell pepper, cut in ¼-inch strips
  • ½ large yellow bell pepper, cut in ¼-inch strips
  • 1 jalapeño pepper, cut in thin strips
  • 1 small onion, thinly sliced
  • 2 cloves garlic, chopped
  • 6 8-inch whole-wheat tortillas
  • 6 tablespoons fresh cilantro or parsley, coarsely chopped

Instructions:

  1. Place tilapia in a medium bowl. Toss with cumin, salt and juice of one lime. Set aside.
  2. Heat olive oil over medium-high heat in a large nonstick skillet. Add red and yellow peppers, jalapeño, onion and garlic. Cook and stir for about one minute, until peppers and onion are slightly softened.
  3. Add tilapia and cook for about three minutes on each side or until white and opaque. Fish will flake easily and may break apart.
  4. Warm tortillas according to package instructions.
  5. Divide the tilapia-pepper mixture and cilantro evenly over tortillas. Roll to shape the taco. To serve, garnish each taco with a wedge of the remaining lime.

Recipe adapted from eatright.org.

Next steps:

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