Mediterranean Diet Sauteed Bell Peppers
Savor the vibrant flavors of the Mediterranean with this easy and healthy Mediterranean Diet Sautéed Bell Peppers recipe! Bursting with the natural sweetness of red, yellow, and green bell peppers, this dish is complemented by aromatic garlic, earthy oregano, and the zesty brightness of fresh lemon juice. Sautéed to tender perfection in extra virgin olive oil, these peppers take on a subtly caramelized flavor, perfectly balanced with fresh basil for a refreshing touch. Ready in just 25 minutes, it’s a versatile and flavorful side dish that pairs wonderfully with salads, pasta, or whole grains. Perfect for a quick, wholesome dinner or meal prep, this Mediterranean-inspired recipe is a must-try for anyone embracing healthy eating and bold flavors!
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Recipe Information
Ingredients
- 2 large Red bell peppers
- 2 large Yellow bell peppers
- 2 large Green bell peppers
- 3 tablespoons Extra virgin olive oil
- 3 large Garlic cloves
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
- 0.25 cup Fresh basil leaves
- 2 tablespoons Lemon juice
Instructions
Wash and dry the bell peppers. Remove the stems, seeds, and membranes, then slice the peppers into thin strips about 1/4 inch wide.
Peel and finely mince the garlic cloves.
Heat the extra virgin olive oil in a large non-stick skillet over medium-high heat.
Add the minced garlic to the skillet and sauté for about 1 minute, stirring constantly to prevent burning, until fragrant.
Add the sliced bell peppers to the skillet. Stir well to coat the peppers with the olive oil and garlic.
Sprinkle the peppers with dried oregano, salt, and freshly ground black pepper. Stir to mix the seasoning evenly.
Continue to sauté the bell peppers for about 10-12 minutes, or until they are tender and slightly caramelized, stirring occasionally.
Remove the skillet from heat and stir in the fresh basil leaves immediately, allowing the residual heat to wilt the basil.
Drizzle the lemon juice over the cooked bell peppers and give them a final stir to combine all the flavors.
Transfer the sautéed bell peppers to a serving dish and serve warm as a side dish or topping for salads, pasta, or grains.
Nutrition Facts
Calories |
689 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.7 g | 57% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2393 mg | 104% | |
| Total Carbohydrate | 71.7 g | 26% | |
| Dietary Fiber | 18.8 g | 67% | |
| Total Sugars | 37.8 g | ||
| Protein | 12.3 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 142 mg | 11% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 2346 mg | 50% | |
*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.
