Capsicums, or bell peppers, are colorful and versatile vegetables available in red, yellow, and green varieties. Known for their mild, sweet flavor and crisp texture, they are packed with essential nutrients that offer a range of health benefits. This report explores the nutritional profile and health advantages of incorporating capsicums into a balanced diet.
CAPSICUMS
HEALTH BENEFITS
Capsicums are rich in Antioxidants that boost immunity, skin, and eye health while reducing age-related risks.
Capsicums lower Blood Pressure and Cholesterol; potassium reduces blood pressure, and fiber lowers cholesterol.
Red capsicums are high in Vitamin C, which strengthens Immunity, boosts white blood cells, and protects against oxidative stress and inflammation.
Capsicums, high in Vitamin A and carotenoids, support Vision, prevent night blindness, and protect against age-related eye issues.
Capsicums aid Weight Management with low calories and high fibre. They are low in calories and promote fullness, helping reduce overeating.
Capsicums promote Digestive Health with their high fiber content. The fiber adds bulk to stool to prevent constipation and supports the growth of beneficial gut bacteria.
CAPSICUMS RECIPES
Stuffed Bell Peppers
Ingredients:
4 large bell peppers (any colour)
1 cup cooked rice or quinoa
1 cup cooked ground meat (beef, turkey, or sausage)
1 small onion, chopped
2 cloves garlic, minced
1 can (15 oz) diced tomatoes
1 teaspoon Italian seasoning
1 cup shredded cheese (cheddar or mozzarella)
Salt and pepper to taste
Olive oil
Instructions:
Preheat the oven to 375°F (190°C).
Cut the tops off the bell peppers and remove the seeds.
Heat olive oil and sauté onion and garlic in a skillet until soft. Add ground meat and cook until browned.
Stir in cooked rice, diced tomatoes, Italian seasoning, salt, and pepper. Cook until heated through.
Stuff the mixture into the hollowed bell peppers and place them upright in a baking dish.
Top with shredded cheese and cover with foil.
Bake for 30 minutes, then remove the foil and bake for 10 minutes until the cheese is bubbly.
Bell Pepper Salad
Ingredients:
2 large bell peppers (any color), diced
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, thinly sliced
1/4 cup feta cheese, crumbled
2 tablespoons olive oil
1 tablespoon red wine vinegar
Salt and pepper to taste
Fresh herbs (basil or parsley), for garnish
Instructions:
In a large bowl, combine diced bell peppers, cherry tomatoes, cucumber, red onion, and feta cheese.
Whisk together olive oil, red wine vinegar, salt, and pepper in a small bowl. Pour over the salad and toss gently to combine.
Garnish with fresh herbs before serving.
Ratatouille
Ingredients:
1 medium eggplant, diced
1 medium zucchini, diced
2 bell peppers (red or yellow), diced
1 onion, chopped
3 cloves garlic, minced
4 medium tomatoes, chopped
1 teaspoon dried thyme
1 teaspoon dried basil
Olive oil
Salt and pepper to taste
Instructions:
Heat olive oil in a large skillet or pot over medium heat. Add onion and garlic, sauté until translucent.
Add eggplant and cook until softened.
Stir in zucchini, bell peppers, tomatoes, thyme, basil, salt, and pepper. Cook for about 20-25 minutes, stirring occasionally until the vegetables are tender.
Serve hot as a side dish or over rice/pasta.
CAPSICUMS RECIPES
Stuffed Bell Peppers
Ingredients:
4 large bell peppers (any colour)
1 cup cooked rice or quinoa
1 cup cooked ground meat (beef, turkey, or sausage)
1 small onion, chopped
2 cloves garlic, minced
1 can (15 oz) diced tomatoes
1 teaspoon Italian seasoning
1 cup shredded cheese (cheddar or mozzarella)
Salt and pepper to taste
Olive oil
Instructions:
Preheat the oven to 375°F (190°C).
Cut the tops off the bell peppers and remove the seeds.
Heat olive oil and sauté onion and garlic in a skillet until soft. Add ground meat and cook until browned.
Stir in cooked rice, diced tomatoes, Italian seasoning, salt, and pepper. Cook until heated through.
Stuff the mixture into the hollowed bell peppers and place them upright in a baking dish.
Top with shredded cheese and cover with foil.
Bake for 30 minutes, then remove the foil and bake for 10 minutes until the cheese is bubbly.
Bell Pepper Salad
Ingredients:
2 large bell peppers (any color), diced
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, thinly sliced
1/4 cup feta cheese, crumbled
2 tablespoons olive oil
1 tablespoon red wine vinegar
Salt and pepper to taste
Fresh herbs (basil or parsley), for garnish
Instructions:
In a large bowl, combine diced bell peppers, cherry tomatoes, cucumber, red onion, and feta cheese.
Whisk together olive oil, red wine vinegar, salt, and pepper in a small bowl. Pour over the salad and toss gently to combine.
Garnish with fresh herbs before serving.
Ratatouille
Ingredients:
1 medium eggplant, diced
1 medium zucchini, diced
2 bell peppers (red or yellow), diced
1 onion, chopped
3 cloves garlic, minced
4 medium tomatoes, chopped
1 teaspoon dried thyme
1 teaspoon dried basil
Olive oil
Salt and pepper to taste
Instructions:
Heat olive oil in a large skillet or pot over medium heat. Add onion and garlic, sauté until translucent.
Add eggplant and cook until softened.
Stir in zucchini, bell peppers, tomatoes, thyme, basil, salt, and pepper. Cook for about 20-25 minutes, stirring occasionally until the vegetables are tender.
Serve hot as a side dish or over rice/pasta.