Low Sodium Piperade
Discover the flavorful charm of Low Sodium Piperade, a vibrant and healthy twist on the classic Basque vegetable dish. This recipe combines the natural sweetness of sautéed onions, bell peppers, and ripe tomatoes with aromatic herbs like thyme, bay leaf, and paprika, delivering rich depth without relying on added salt. Perfectly designed for those seeking heart-friendly options, this dish is not only low in sodium but packed with wholesome ingredients and bold, natural flavors. Ready in just an hour, Piperade makes a versatile dish—serve it warm as a standalone meal, pair it with crusty bread, or enjoy it as a colorful side to grilled protein. Easy to prepare yet truly comforting, this recipe invites you to savor a taste of Basque tradition, guilt-free!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion
- 3 garlic cloves
- 2 red bell peppers
- 2 green bell peppers
- 4 large ripe tomatoes
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large skillet over medium heat.
While the oil is heating, peel and thinly slice the onion, mince the garlic, and set both aside.
Core and slice the bell peppers into thin strips, discarding the seeds, and set them aside.
Blanch the tomatoes in boiling water for about 30 seconds, then remove them and peel the skins off. Chop the tomatoes and set them aside.
Add the sliced onions to the skillet and sauté for about 5 minutes until they become translucent.
Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
Add the sliced bell peppers to the skillet, stirring occasionally, and cook until they begin to soften, about 10 minutes.
Stir in the chopped tomatoes, bay leaf, dried thyme, and paprika, and lower the heat to a simmer.
Cover the skillet with a lid and let the mixture simmer for about 20 minutes, stirring occasionally, until the vegetables are tender and well combined.
Season the Piperade with black pepper to taste, and remove the bay leaf before serving.
Sprinkle with chopped fresh parsley for garnish, and serve warm. Optionally, you can serve Piperade with crusty bread or as a side dish to grilled protein.
Nutrition Facts
Calories |
596 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.4 g | 40% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 66 mg | 3% | |
| Total Carbohydrate | 73.9 g | 27% | |
| Dietary Fiber | 22.6 g | 81% | |
| Total Sugars | 40.0 g | ||
| Protein | 14.0 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 192 mg | 15% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 3068 mg | 65% | |
*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.
