4 Healthy Reasons to Include Bell Peppers in Your Diet
- High in Vitamin C
- Bell peppers are one of the richest sources of vitamin C, which supports immune health, skin repair, and iron absorption.
- Rich in Antioxidants
- They contain carotenoids like beta-carotene, lutein, and zeaxanthin, which support eye health and protect against cellular damage.
- Low in Calories, High in Fiber
- Bell peppers are low in calories but high in fiber, making them a great addition for those managing weight while promoting healthy digestion.
- Anti-Inflammatory Properties
- Bell peppers contain capsaicin, especially in spicier varieties, which has anti-inflammatory benefits and may support metabolism.
Healthy Recipe: Spicy Stuffed Bell Peppers
Ingredients:
- 4 large bell peppers (any color), tops cut off and seeds removed
- 1 cup cooked quinoa or brown rice
- 1 cup black beans, rinsed and drained
- 1 cup diced tomatoes (fresh or canned)
- 1/2 cup corn kernels (optional)
- 1/2 cup diced onions
- 1 jalapeño, finely chopped (adjust for spice level)
- 2 garlic cloves, minced
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon cumin
- 1/4 teaspoon cayenne pepper (optional for extra heat)
- 1/2 cup shredded cheese (optional, for topping)
- Fresh cilantro for garnish
Instructions:
- Preheat Oven: Set the oven to 375°F (190°C).
- Prepare the Filling:
- Heat olive oil in a skillet over medium heat. Add onions, garlic, and jalapeño, sautéing until softened.
- Stir in quinoa/rice, black beans, tomatoes, corn, and spices (chili powder, smoked paprika, cumin, cayenne). Cook for 5-7 minutes until the mixture is well combined and heated through.
- Stuff the Peppers: Place the hollowed bell peppers in a baking dish. Fill each pepper with the spicy quinoa mixture, pressing gently to pack.
- Bake: Cover the dish with foil and bake for 25-30 minutes until the peppers are tender. Remove foil, sprinkle cheese on top (if using), and bake for an additional 5 minutes until melted.
- Garnish and Serve: Top with fresh cilantro and serve with a squeeze of lime or a dollop of Greek yogurt for a cooling contrast.
This recipe combines the sweet crunch of bell peppers with a spicy filling that’s loaded with protein, fiber, and flavor. It’s perfect as a main dish or a hearty side! 🌶️