Sauteed Bell Peppers and Onions
A vibrant mix of sweet bell peppers and savory onions, sautéed until tender-crisp. This versatile side dish is perfect for topping sausages, piling into fajitas, or serving alongside grilled chicken.
For 4 servings
4 steps. 15 minutes total.
- 1
Step 1
- a.Sauté the Onions
- b.Place a large skillet or frying pan over medium-high heat and add the olive oil.
- c.Once the oil is shimmering, add the sliced onions. Sauté, stirring occasionally, for 5-7 minutes until they soften and become translucent.
- 2
Step 2
- a.Cook the Bell Peppers
- b.Add the sliced bell peppers to the skillet with the onions.
- c.Continue to cook for another 7-8 minutes, stirring frequently, until the peppers are tender but still have a slight crispness. Avoid overcooking if you prefer a crunchier texture.
- 3
Step 3
- a.Add Aromatics and Seasonings
- b.Add the minced garlic and Italian seasoning to the pan. Stir continuously for about 1 minute until the garlic is fragrant.
- c.Season with salt and freshly ground black pepper. Toss everything together to ensure the vegetables are evenly coated.
- 4
Step 4
- a.Garnish and Serve
- b.Remove the skillet from the heat.
- c.Stir in the optional fresh parsley for a burst of freshness.
- d.Serve immediately as a side dish, topping, or filling.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a deeper, sweeter flavor, caramelize the onions by cooking them on medium-low heat for 15-20 minutes before adding the peppers.
- 2Ensure your pan is large enough to hold the vegetables in a single layer. Overcrowding will cause them to steam instead of sauté.
- 3Slice the peppers and onions to a uniform thickness to promote even cooking.
- 4A splash of balsamic vinegar or a squeeze of fresh lemon juice at the end will brighten the flavors of the dish.
- 5For a bit of heat, add 1/4 teaspoon of red pepper flakes along with the garlic.
Adapt it for your goals.
Spicy
Incorporate one thinly sliced jalapeño with the bell peppers for a noticeable kick.
Mediterranean StyleMediterranean Style
After cooking, toss with 1/4 cup of crumbled feta cheese, a handful of Kalamata olives, and a squeeze of lemon juice.
Add ProteinAdd Protein
Mix in cooked sliced sausage, grilled chicken strips, or a can of drained chickpeas during the last few minutes of cooking to make it a complete meal.
Mushroom MedleyMushroom Medley
Add 8 ounces of sliced cremini mushrooms along with the bell peppers for an earthy flavor and added texture.
Why this is on our healthy list.
Immunity Booster
Bell peppers, especially red ones, are an exceptional source of Vitamin C, a powerful antioxidant that strengthens the immune system and helps fight off infections.
Supports Digestive Health
Both onions and bell peppers are good sources of dietary fiber, which promotes regular bowel movements, supports a healthy gut microbiome, and aids in overall digestive wellness.
Rich in Antioxidants
This dish is loaded with antioxidants like quercetin from onions and carotenoids from colorful peppers, which help combat oxidative stress and inflammation in the body.
Promotes Heart Health
Made with heart-healthy olive oil and packed with fiber and potassium, this dish can contribute to lower blood pressure and cholesterol levels, supporting cardiovascular health.
Frequently asked questions
One serving (approximately 1 cup) of this dish contains about 120 calories, making it a light and healthy side dish.