Heart-Healthy Sauteed Bell Peppers

Bright, fresh, and bursting with natural sweetness, Heart-Healthy Sautéed Bell Peppers is a vibrant side dish that proves eating well doesn’t mean sacrificing flavor. This quick and easy recipe pairs the dynamic trio of red, yellow, and green bell peppers with the aromatic warmth of minced garlic and a touch of extra virgin olive oil, making it perfect for anyone seeking a wholesome, low-calorie option. Finished with a sprinkle of fresh basil and zesty lemon for a pop of brightness, these sautéed bell peppers are tender yet slightly crisp, offering the ideal balance of textures. Ready in just 20 minutes, this versatile vegan dish works beautifully as a side for grilled proteins or as a topping for whole-grain bowls. Packed with nutrients, antioxidants, and Mediterranean-inspired flavors, it’s a deliciously simple way to eat heart-healthy!

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 large Red bell pepper
• 1 large Yellow bell pepper
• 1 large Green bell pepper
• 1 tablespoon Extra virgin olive oil
• 2 cloves Garlic
• 0.25 teaspoon Freshly ground black pepper
• 0.25 teaspoon Salt
• 0.25 cup Fresh basil leaves
• 0.5 teaspoon Lemon zest

Directions

Step 1

Wash the bell peppers thoroughly under running water, then pat dry with a clean kitchen towel.

Step 2

Cut the bell peppers in half and remove the stems, seeds, and membranes. Slice each half into thin strips approximately 1/4 inch wide.

Step 3

Peel and finely mince the garlic cloves.

Step 4

Heat a large nonstick skillet over medium heat and add the extra virgin olive oil.

Step 5

Once the oil is shimmering, add the minced garlic and sauté for about 30 seconds until fragrant, being careful not to let it burn.

Step 6

Add the sliced bell peppers to the skillet, tossing to coat them evenly with oil and garlic.

Step 7

Sprinkle the salt and freshly ground black pepper over the peppers, stirring occasionally.

Step 8

Cook for about 8-10 minutes, or until the peppers are tender but still slightly crisp. Adjust the heat as needed to avoid over-browning or burning.

Step 9

Remove the skillet from heat and stir in the fresh basil leaves and lemon zest, mixing well to distribute evenly throughout the peppers.

Step 10

Transfer the sautéed peppers to a serving dish and serve warm as a heart-healthy side dish, or use as a topping for grilled meats or whole-grain dishes.

Nutrition Facts

Serving size	(590.1g)

Amount per serving	% Daily Value*
Calories	282.3

Total Fat 15.4g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 606.3mg	0%
Total Carbohydrate 35.3g	0%
Dietary Fiber 9.0g	0%
Total Sugars 9.6g
Protein 6.2g	0%

Vitamin D 0IU	0%
Calcium 64.2mg	0%
Iron 2.3mg	0%
Potassium 1200.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 45.5%

Protein: 8.1%

Carbs: 46.4%