optional: bell peppers
Bell peppers are rich in vitamin C (particularly red varieties), vitamin A, and antioxidants; they are low in calories and contain dietary fiber, especially when seeds and ribs are included.
About
Bell peppers (Capsicum annuum var. grossum) are large, mild-flavored fruits belonging to the nightshade family, native to Central and South America but now cultivated globally. The plant produces hollow pods with thick-walled flesh that ripen through color changes—typically from green to red, yellow, orange, or purple—as they mature. The flavor varies subtly by color: green peppers are more herbaceous and vegetal, while red peppers are sweeter due to higher sugar content. Black/purple varieties offer earthier notes. The interior contains a central seed cavity and numerous small, flat seeds that are often removed before cooking.
Culinary Uses
Bell peppers are a foundational vegetable across numerous cuisines, featured prominently in Mediterranean, Latin American, Asian, and Middle Eastern cooking. They are consumed raw in salads and crudités, roasted until charred for depth, sautéed as a base aromatics (soffritto, mirepoix), or stuffed whole. Red and yellow peppers are preferred for their sweetness in eating raw, while green peppers are often preferred in cooked applications. Common dishes include gazpacho, fajitas, shakshuka, stir-fries, and ratatouille. Peppers pair well with onions, garlic, tomatoes, olive oil, and cumin.