Red Bell Pepper
A colorful vegetable that is very low in sodium and rich in vitamin C, making it an excellent addition to DASH diet meals.
Nutritional Information
Calories 37 per 1 medium pepper (119g)
Sodium 5mg per 1 medium pepper (119g)
Potassium 251mg per 1 medium pepper (119g)
Fiber 3g per 1 medium pepper (119g)
Introduction
Red bell peppers are a colorful vegetable that is very low in sodium and rich in vitamin C,
making them an excellent addition to DASH diet meals. This versatile vegetable can be enjoyed
raw in salads, roasted, sautéed, or stuffed, providing a nutrient-dense and flavorful addition
to heart-healthy meals.
Health Benefits
- Naturally very low in sodium
- Provides fiber as part of a balanced diet
- Rich in antioxidants
- Very high in vitamin C
- Contains nutrients that may contribute to overall wellness
Preparation & Cooking
Red bell peppers can be prepared in several ways to suit different dishes. They can be eaten
raw in salads for a crisp, sweet flavor. Roasting brings out their natural sweetness and creates
a tender texture. Sautéing with a small amount of olive oil and other vegetables works well for
stir-fries and side dishes. Bell peppers can also be stuffed with grains, vegetables, and lean
proteins for a complete meal. The seeds and white membranes can be easily removed before cooking.
Storage
Fresh red bell peppers should be stored in the refrigerator's crisper drawer, where they will
keep for 7-10 days. Keep them dry and store whole until ready to use, as cutting them reduces
their shelf life. For longer storage, bell peppers can be frozen after being blanched and cooled.
When storing, check periodically for any signs of softness or wrinkling.
Cooking Tips
- Look for firm, glossy peppers without wrinkles or soft spots
- Red peppers are fully ripened and sweeter than green peppers
- Available year-round, though peak season is summer
- Seeds and membranes can be removed easily before cooking
- Red bell peppers pair well with onions, garlic, and olive oil