Peppers are a delicious addition to any summer dish. They are high levels of vitamins A, C, and E and the minerals iron and potassium characterize most varieties. Hot chile peppers and red sweet bell peppers are exceedingly high in vitamins A and C. Hot peppers also aid in clearing nasal passages and lung congestion.

How to Prepare:

Be careful when preparing hot peppers of any kind. For greatest safety wear rubber gloves while chopping and handling them. Do not touch eyes, nose, mouth or other places. Wash hands thoroughly when finished. When it comes to preparing bell peppers, first wash and dry them. Then, remove the stem by cutting around it in a circle. This gets rid of most of the seeds. When you look inside, you’ll see the white “ribs”; slice down the ribs, so that you have three or four pieces of pepper.

How to Store:

Refrigerate peppers unwashed in hydrator drawer for 1-2 weeks. Peppers may be frozen: Wash and dry peppers. Cut into bite-size pieces and place in an airtight container or zip-lock freezer bag. Peppers will soften when thawed, so take out only the amount you need and replace the rest in the freezer.

How to Cook:

For greatest nutrient retention eat bell peppers raw. Add peppers to soups, stews, omelets, quiches, casseroles, and stir-fries. Peppers are also delicious when roasted.

Information adapted from From Asparagus to Zucchini


Baby Bok Choy with Yellow Bell Peppers Recipe


  • 1 Tbsp grapeseed oil or canola oil
  • 1 Tbsp toasted sesame oil
  • 2 large yellow bell peppers, stem and seed pod removed and discarded, sliced (about 2 cups sliced)
  • 4 green onions, chopped, including green parts that are not dried out
  • 1 lb baby bok choy, bottom root ball cut off and discarded, rinsed thoroughly, torn into smaller pieces


Heat a tablespoon each of grapeseed oil and sesame oil in a large sauté pan on high heat. Add the chopped yellow peppers and green onion, and cook, stirring occasionally, until lightly browned. Lower the heat and add the bok choy. Stir to coat with the oil in the pan. Cook only until the bok choy has wilted. The thicker, whiter ends of the baby bok choy should still be somewhat crunchy. Serve immediately.

Recipe courtesy of Simply Recipes

Greek Orzo Stuffed Peppers


  • 4 yellow, orange and/or red bell peppers
  • ½ cup whole-wheat orzo
  • 1-15-ounce can chickpeas, rinsed
  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 6 ounces baby spinach, coarsely chopped
  • 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
  • 1 cup crumbled feta cheese, divided
  • ¼ cup sun-dried tomatoes, (not oil-packed), chopped
  • 1 tablespoon sherry vinegar, or red-wine vinegar
  • ¼ teaspoon salt


Halve peppers lengthwise through the stems, leaving the stems attached. Remove the seeds and white membrane. Place the peppers cut-side down in a large microwave-safe dish. Add 1/2 inch water, cover and microwave on high until the peppers are just softened, 7 to 9 minutes. Let cool slightly, drain and set aside. Meanwhile, bring a large saucepan of water to a boil. Add orzo and cook until just tender, 8 to 10 minutes or according to package directions. Drain and rinse with cold water. Mash chickpeas into a chunky paste with a fork, leaving some whole.

Heat oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until soft, about 4 minutes. Add spinach and oregano and cook, stirring, until the spinach is wilted, about 1 minute. Stir in the orzo, chickpeas, 1/2 cup feta, tomatoes, vinegar and salt; cook until heated though, about 1 minute. Divide the filling among the pepper halves and sprinkle each pepper with some of the remaining 1/4 cup feta.

Recipe courtesy of Eating Well

Red Pepper Soup


  • 2 tablespoons olive oil
  • 3-¼ cup sliced onions
  • 3 large cloves garlic, crushed
  • ¼ cup dry white wine
  • 12 large red bell peppers, cut into 1-inch pieces
  • 2 cups chicken or vegetable stock or broth
  • 2 tablespoons chopped fresh thyme
  • ¼ to ½ teaspoon hot red pepper flakes
  • Salt and white or black pepper
  • Crème fraîche for garnish
  • Thyme sprigs for garnish


Put oil in large pot. Add onion when oil is hot. Cook onions until they begin to soften and take on color. Add garlic and cook another minute. Add wine and cook down quickly and on high heat, until only one tablespoon is left. Add peppers, stock, thyme and red pepper flakes. Season to taste with salt and pepper. Cover and simmer until peppers are tender, about 30 minutes. In food processor or with an immersion blender, puree mixture in until smooth (if a food processor, in batches). Adjust seasonings to taste. Soup can be served warm or chilled. Serve in demitasse cups or soup bowls, topped with a dab of crème fraîche and a tiny sprig of thyme.

Recipe courtesy of Smitten Kitchen

Spinach and Pepper Pita Pizzas


  • 4 mini whole-wheat pitas
  • 2 ounces thinly sliced trimmed spinach (2 cups)
  • ½ cup thinly sliced roasted red bell peppers
  • 2 to 3 ounces shredded Havarti cheese (preferably dill-flavored)
  • Coarse salt and ground pepper


Preheat oven to 425 degrees. Place pitas on a baking sheet. Top with spinach, peppers, and cheese, dividing evenly. Season with salt and pepper. Bake until cheese is bubbly and golden brown, 5 to 6 minutes.

Recipe courtesy of Martha Stewart Living

Red Pepper and Goat Cheese Frittata


  • 8 eggs
  • 2 Tbsp finely chopped fresh oregano
  • ½ tsp salt
  • ¼ tsp freshly ground pepper
  • 2 Tbsp extra virgin olive oil
  • 1 cup sliced red bell pepper
  • 1 bunch scallion, trimmed and sliced
  • ½ cup crumbled goat cheese


Position rack in upper third of oven; preheat broiler. Whisk eggs, oregano, salt and pepper in a medium bowl. Heat oil in a large, ovenproof, nonstick skillet over medium heat. Add bell pepper and scallions and cook, stirring constantly, until the scallions are just wilted, 30 seconds to 1 minute. Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is light golden, 2 to 3 minutes. Dot the top of the frittata with cheese, transfer the pan to the oven and broil until puffy and lightly golden on top, 2 to 3 minutes. Let rest for about 3 minutes before serving. Serve hot or cold.

Recipe courtesy of Kitchen Daily