Sautéed Peppers and Spinach
A vibrant and simple side dish of sweet bell peppers and tender spinach, quickly sautéed with garlic and olive oil. It's a perfect, nutrient-rich accompaniment to grilled chicken or fish, ready in under 15 minutes.
For 4 servings
Sauté the bell peppers.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the sliced bell peppers and cook, stirring occasionally, until they begin to soften and develop a slight char, about 5-7 minutes. They should be tender-crisp.
TIPFor extra flavor and visual appeal, use a mix of different colored bell peppers.Add garlic and wilt the spinach.
Reduce heat to medium. Add 3 minced garlic cloves to the skillet with bell peppers, cooking for 1 minute until fragrant. Stir in the 284g fresh spinach, adding handfuls as previous batches wilt. Cook until all spinach is tender and bright green, 3-5 minutes.
Season and serve immediately.
Remove the skillet from heat. Season the sautéed peppers and spinach generously with a pinch of salt and a pinch of freshly ground black pepper. Toss gently to combine all ingredients. Serve hot as a vibrant side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, slice the bell peppers uniformly so they cook evenly.
- 2Use a large pan to give the vegetables enough space to sauté properly.
- 3Add the spinach at the very end of cooking to prevent it from becoming watery and overcooked.
- 4A mix of red, yellow, and orange bell peppers not only adds visual appeal but also provides a range of sweet flavors.
Adapt it for your goals.
Healthy
For a lower-fat version, reduce the olive oil to 1 tablespoon and add a splash of water or vegetable broth to help steam the vegetables.
quickQuick
Use a bag of pre-sliced bell peppers to cut down on prep time significantly.
kid friendlyKid friendly
Cook the peppers a little longer until they are very soft and sweet. You can also add a handful of corn for extra sweetness.
high proteinHigh protein
Make this a main dish by adding a can of drained and rinsed chickpeas or some cooked chicken strips along with the peppers.
Why this is on our healthy list.
Rich in Vitamin C
Bell peppers, especially red ones, are packed with Vitamin C, which is crucial for immune function and skin health.
Good Source of Iron
Spinach is a well-known plant-based source of iron, which is essential for carrying oxygen in the blood and preventing fatigue.
High in Antioxidants
Both bell peppers and spinach contain various antioxidants that help protect your cells from damage caused by free radicals.
Supports Eye Health
The combination of Vitamin A from peppers and lutein from spinach contributes to maintaining good vision and eye health.
Frequently asked questions
Yes, it's a very healthy side dish. Bell peppers are an excellent source of Vitamin C and antioxidants, while spinach is rich in iron, Vitamin K, and folate. The use of olive oil adds healthy monounsaturated fats.