Bell Pepper Stir-Fry

Bell Pepper Stir-Fry

Bell Pepper Stir-Fry is a colorful and flavorful dish that has roots in Asian cuisine but is now celebrated worldwide for its simplicity and health benefits. Bell peppers are known for their sweet, crisp taste and come in various colors, each offering a unique flavor profile. This dish can be adapted with different sauces and spices to suit individual tastes.
Fun fact: Bell peppers are technically fruits because they contain seeds and develop from the flowering part of plants!

Health Benefits for Hemochromatosis:

1. Low in Iron: Bell peppers are naturally low in iron, making them ideal for individuals managing Hemochromatosis.
2. Rich in Vitamin C: The high vitamin C content in bell peppers helps improve immune function without significantly enhancing iron absorption from non-heme sources.
3. Antioxidant Properties: Packed with antioxidants like beta-carotene, bell peppers combat oxidative stress, which can be beneficial for overall health.
4. High Fiber Content: Promotes digestive health and helps in managing blood sugar levels.
5. Hydration: Bell peppers have high water content, aiding hydration and maintaining overall health.

Cooking Time/Duration

• Preparation Time: 10 minutes
• Cooking Time: 15 minutes
• Total Time: 25 minutes

Nutritional Information and Calories:

Nutrient	Amount (per serving)
Calories	120 kcal per serving
Protein	2 g
Carbohydrates	10 g
Fiber	3 g
Fats	8 g
Vitamin C	150% of the daily recommended intake

Serves

4 people

Ingredients

Ingredient	Quantity
Bell peppers (mixed colors)	3 large, sliced
Onion	1 medium, sliced
Garlic cloves	3, minced
Olive oil	2 tbsp
Soy sauce (low-sodium)	2 tbsp
Sesame seeds	1 tsp
Red chili flakes	1/2 tsp (optional)
Salt and pepper	To taste

Basic Preparation

1. Wash and slice the bell peppers into thin strips.
2. Peel and slice the onion.
3. Mince the garlic cloves.
4. Measure out all other ingredients.

Detailed Recipe and Cooking Instructions

1. Heat a large skillet or wok over medium heat and add olive oil.
2. Add minced garlic and sliced onion to the skillet. Sauté for 2-3 minutes until fragrant and the onions become translucent.
3. Increase the heat to medium-high and add the sliced bell peppers. Stir-fry for 5-7 minutes until they start to soften but retain a slight crunch.
4. Drizzle the soy sauce over the vegetables and mix well to coat evenly.
5. Sprinkle sesame seeds and red chili flakes (if using) into the skillet. Stir-fry for another 2 minutes.
6. Season with salt and pepper to taste. Remove from heat.

Texture, Color, Smell, Taste, and Thickness

Aspect	Description
Texture	Crisp-tender bell peppers with soft onions
Color	Vibrant mix of red, yellow, and green
Smell	Aromatic with hints of garlic and soy
Taste	Sweet, savory, and slightly spicy (if chili flakes are used)
Thickness	Light coating of soy sauce

How to Serve

Serve the Bell Pepper Stir-Fry hot as a side dish or over a bed of steamed rice or quinoa for a complete meal. Garnish with additional sesame seeds or fresh herbs like cilantro.

Final Words

Bell Pepper Stir-Fry is not just a feast for the eyes but also a boon for your health. Quick, easy, and versatile, this dish is perfect for weeknight dinners or as a nutritious addition to any meal. Enjoy the burst of flavors and colors while supporting your well-being!