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11782 Jollyville Rd #204b and 102a

 Austin, TX 78759, USA


 Fax  (877) 205-3455

©2017 by Optimal RD: Registered Dietitian Nutritionists


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Red Bell Pepper 5 Ways

June 23, 2017

This vegetable is full of vitamin C, carotenoids (vitamin A) potassium, fiber, and more.  Here are a few ways to incorporate it into your dishes. 




(1 Cup) - 29 Kcal*

Fiber - 1.9g

Vitamin E -10%

Vitamin B6 - 16%

Folate - 11%

Vitamin C- 157%

Vitamin A - 16%

Phosphorous - 3%


1. Raw with hummus

Simply cut the pepper in strips, being sure to remove the white membrane and the seeds in the middle. Serve with 2 tablespoons of hummus for a healthy fiber-rich and protein-packed snack.


2. Toss into a salad

Cut the pepper and dice it if desired. Toss onto a bed of kale, spinach, tomatoes, corn, cucumber, and your choice of protein for a well-balanced meal. The more colors the better!


3. Sautee and throw into a pasta

  • 2 red bell peppers

  • ½ white onion

  • 1 teaspoon olive oil

  • 2 baked chicken breasts

  • 1 cup whole wheat pasta

  • Salt and pepper to taste

Cut the pepper into strips and toss into a skillet with onions, garlic, a teaspoon of olive oil. Throw into a bowl of whole wheat pasta with grilled chicken for a quick delicious dinner.


4. Stuff with quinoa and bake

  • 2 red bell peppers

  • 1 cup quinoa seasoned as desired choice

  • ½ cup feta

  • 1 cup corn kernels

Prepare the quinoa as instructed and add in the corn and feta. Cut the top off the pepper, clean out the seeds and membrane, and stuff with the quinoa mixture. Bake for 20-30 minutes.


5. Puree into a soup

  • 1 red bell pepper (roasted)

  • 1 cup butternut squash puree

  • ½ cup vegetable broth

  • ½ cup low fat milk

  • 1 tablespoon minced garlic

Puree with butternut squash, garlic, and pepper into a blender with the vegetable broth. Puree until smooth and add the milk. Heat on the stove or serve chilled for a creamy soup full of vitamin A. Add salt and pepper to taste.



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