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Eat a Rainbow of Health With Colorful Peppers

Green, red, and yellow bell peppers are not only vibrant and delicious but also nutritional powerhouses, offering incredible health benefits for all. This is another staple in our family grocery list.

The health benefits of bell peppers are far reaching. These colorful vegetables are rich in vitamins A, C, and E, essential antioxidants that help combat free radicals, boost immunity, and promote glowing skin. Just one cup of red bell peppers provides over 150% of the recommended daily intake of vitamin C, supporting collagen production for healthy skin and strong joints.

Peppers are also low in calories and high in fiber, making them an ideal choice for maintaining a healthy weight and supporting digestive health. They contain compounds like lutein and zeaxanthin, which protect eye health and may reduce the risk of age-related macular degeneration. Additionally, the capsaicin found in green and yellow peppers has anti-inflammatory properties, promoting heart health and potentially reducing the risk of chronic conditions.

How To Include Peppers In Your Diet

Here are some delicious ways to prepare peppers:

Stuffed Peppers: Fill bell peppers with quinoa, lean protein, and veggies, then bake for a nutritious, all-in-one meal. Check out Chef Lisa’s stuffed pepper recipe below.
Pepper Stir-Fry/Curry Sauce: Sauté sliced green, red, and yellow peppers with garlic, onions, and your choice of protein for a quick, flavorful dish.
Raw Pepper Dippers: Slice peppers into strips or chunks (fat rectangles) and pair them with hummus or a greek-yogurt-based dip for a refreshing snack.
Roasted Peppers: Roast peppers with olive oil and herbs for a savory side dish or a topping for salads and sandwiches.
Roasted Pepper Soup: Broil the peppers in a toaster oven to bring out the rich flavor (or grill them!); Check out the recipe Here. I like to use part Almond Milk instead of just broth and I top it with Greek Plain Yogurt instead of sour cream. Learn about the health benefits of almond milk Here.

Incorporating peppers into your diet is an easy way to add flavor, color, and a wealth of health benefits to your meals! Make it part of your week. Use green ones for a more crispy, tangy flavor and the red, orange, yellow for sweetness.

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Cajun Lentil & Brown Rice Stuffed Peppers

Print Recipe Pin Recipe

Prep Time 15

Cook Time 20

Course Main Course

Cuisine American

Servings 4 servings

Ingredients

3 servings cooked brown rice
4 large red peppers
1 cup cooked lentils
1 can diced tomatoes 14.5 oz, drained
1 cup carrots shaved
¾ cup celery chopped
1 cup onion chopped
½ cup mushrooms chopped
blackened seasoning to taste
salt and pepper to taste
1 lemon juiced
2 T olive oil extra virgin

Instructions

Cut tops off peppers, remove core and seeds, and place in a baking dish. If the peppers don’t stand up in the dish, slice a little off the bottom, without cutting through the pepper, to stabilize. Chop the pepper tops into pieces.
Cook and cool rice and lentils according to package directions. Sauté celery, chopped pepper tops, onions and mushrooms with salt, pepper and blackened seasoning in a little olive oil.
Preheat oven to 350 degrees. Bake unfilled peppers for 10 minutes and remove from oven.
Combine cooled rice, lentils and cooked vegetables in a bowl and add shredded carrots and tomatoes. Add extra blackened seasoning, salt and pepper to taste. Stir in lemon juice, to taste, for a little acidity. Stuff each pepper. (Depending on the size of the peppers, you may have extra filling, and it is delicious by itself.)
Bake uncovered at 350 degrees for 10-20 minutes, until the peppers are softened.

Keyword cajun, stuffed peppers, vegetarian,

Author Perspective

When I get back from the grocery store, I take the extra time to chop up the veggies and put in glassware so it will be just an easy reach into the fridge. No excuses to reach for junk food! Prepping is important to me to shorten time to make meals. We use them for dipping into a healthy dip of greek plain yogurt (high protein, low fat) minced garlic and Gator Hammock Gator Done seasoning.

Additional Information:

https://www.healthline.com/nutrition/foods/bell-peppers
And https://www.medicalnewstoday.com/articles/bell-peppers

Kristina McInerny

About the Writer:

Kristina McInerny has been diabetic for over 25 years and has been a Certified Optavia Coach for 3 years. Formerly, she was an IT Project Manager with an MBA in Business and needed a new focus in retirement. She chose health coaching; teaching healthy habits and coaching people to fuel a healthy future.
Kris lives in Hendersonville, NC in the summers and in St. James City, FL in the winters. Her hobbies include hiking, traveling and playing pickleball and ping pong with her husband Matt as well as volunteering at C.O.A. in NC and P.I.C.C. Thrift Mall in FL. She manages a few websites on the side to keep her tech skills up to date.