Bell Pepper Stir-Fry
Bell Pepper Stir-Fry is a vibrant and tasteful meal with origins in global dishes by its origins in Asian cuisine but with its own fame across the globe due to its simplicity and health.
Bell peppers are sweet and crisp in flavor, but they come in many different colors that have different flavor options. You may vary this recipe with various other sauces and spices to taste.
Fun fact: Bell peppers are fruits in the real sense in the sense that they go through the seed and develop the flowery part of the plant!
Health Benefits in case of Hemochromatosis
- Low in Iron: Bell peppers were found to be low in iron by nature thus suitable in people who are controlling Hemochromatosis.
- Excellent source of Vitamin C: The bell pepper is very rich in vitamin C which benefits the improvement in immune response and does not contribute extensively to the absorption of iron in non-heme food sources.
- Antioxidant Properties: Full of antioxidants such as beta-carotene, bell peppers fight oxidative stress which has some value in general health maintenance.
- High Fiber Content: The high fiber content improves intestinal health and also aids in blood sugar levels.
- Hydration: Bell peppers contain abundant amounts of water, which promotes hydration because of its contribution to general health.
Cooking Time/Duration
- Preparation Time: 10 minutes
- Cooking Time: 15 minutes
- Total Time: 25 minutes
Nutritional Data and Protein:
| 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 consumption |
Serves
4 people
Ingredients
| Ingredient | Quantity |
| Bell pepper (blended colour) | 3 big, cut pieces |
| 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
- Cut and slice the bell peppers in thin strips.
- Peel and slice the onion.
- Mince the garlic cloves.
- Measure the rest of the ingredients.
Step-by-step instructions how to cook
- Warm a large pot Skillet over medium heat in which Oak oil has been poured.
- Cut half an onion and added it and half the rest of the garlic to the skillet. Cook 2-3minutes on saute till fragrant and onions are translucent.
- Add the bell peppers which have been sliced and increase heat to medium-high. Cook 5-7 minutes until they begin to feel soft although there has to be a small bit of crunch.
- Sprinkle the soy sauce on the vegetables and stir together to spread distributed evenly.
- Pour on the sesame pump and red chili flakes (regardless of how much used). Stir-fry for another 2 minutes.
- Salt and Pepper Add salt and pepper to taste. Remove from heat.
Feel, Colour, Smell, Tastes and Thickness
| Aspect | Description |
| Consistency | Hard-tender bell peppers and tender onions |
| Color | Bright blend of red, yellow and green |
| Smell | Aromatic, including some garlic and soy |
| Taste | Sweet, savory and a little spicy (when chili flakes are added) |
| Thickness | Lightly freshly made soy sauce |
How to Serve
Present the Bell Pepper Stir-Fry as an accompaniment or on top of a bowl of cooked rice or quinoa in order to make a complete meal. Serve with more sesame or other fresh herbs such as cilantro.
Final Words
The Bell Pepper Stir-Fry is more than a visual feast but it is also a health beneficence. It therefore makes it: quick, simple, and versatile, and it is in my opinion a great choice in case you want to include nutritious food in any consistent meal, in particular in the case of weeknight dinners. Add the spurt of flavors and colors and benefitting on your health!
