Sweet Italian peppers, also known as bell peppers or capsicums, are a versatile vegetable that can be used in many dishes. Their mild, sweet flavor makes them an ideal addition to recipes that require a sweeter pepper taste without too much heat.
What are the different types of sweet Italian peppers?
There are several common varieties of sweet Italian peppers:
- Red peppers – Ripen from green to red and have a sweet, slightly fruitier taste.
- Yellow peppers – Mild flavored like the red but have a sweeter, fruity taste.
- Orange peppers – Similar taste to red and yellow but have a more tropical, citrusy flavor.
- Green peppers – Unripe red, yellow, and orange peppers that have a bright, crispy, bitter taste.
What dishes use sweet Italian peppers?
Sweet Italian peppers are extremely versatile and used in many types of cuisine. Here are some of the most common ways they are used:
Salads
Peppers add crunchy texture, vibrant colors, and sweetness to salads. Thinly slice or dice them to mix into green, pasta, grain, and fruit salads. Grilling or roasting brings out their natural sugars too.
Antipasto
Italian antipasto platters aren’t complete without bell peppers. The crisp, raw peppers pair perfectly with other antipasto ingredients like artichokes, cured meats, cheeses, and olives.
Pizza
Bell peppers are a popular pizza topping, giving the pie a punch of color and a sweet, juicy bite. They go well with classic pizza toppings like pepperoni, sausage, mushrooms, onions, and black olives.
Pasta
In Italian cooking, bell peppers are commonly sautéed with onions, garlic, olive oil, and tomatoes to make a quick pasta sauce. They can also be thinly sliced or diced and added to pasta dishes like spaghetti, rigatoni, or rotini.
Stir-fries
The crunchy texture and sweet flavor of peppers make them an ideal addition to Asian stir-fries. Try cutting them into strips and stir-frying with vegetables, meat, noodles or rice.
Fajitas and tacos
Bell peppers are a key ingredient in Tex-Mex dishes like fajitas and tacos. Their juicy crunch offsets the rich, spicy flavors nicely. They’re commonly grilled, sautéed, or roasted to bring out more sweetness.
Kebabs
Skewered Italian peppers are delicious when grilled or roasted. Alternate them with cherry tomatoes, mushrooms, onion and zucchini on kebabs for a well-balanced meal.
Stuffed peppers
Roast or grill peppers before stuffing them with a flavorful filling like rice, ground meat, cheese, herbs and vegetables. This allows the natural sugars to caramelize and brings added depth.
What nutrients and health benefits do they provide?
In addition to being versatile in cooking, sweet Italian peppers are nutritious and offer several benefits:
Vitamin C
One green bell pepper contains over 200% of the recommended daily intake of immune-boosting vitamin C. Red, yellow and orange varieties also provide excellent amounts.
Vitamin A
Important for eye and skin health, vitamin A is abundant in all shades of bell peppers. One cup chopped provides between 15-30% DV.
Fiber
With 2-3 grams per pepper, the crunchy flesh and skins are a good source of fiber for digestive and heart health.
Potassium
Essential for nerve signaling and blood pressure, peppers contain around 300 mg potassium per cup.
Antioxidants
Colored bell peppers are particularly high in antioxidants like carotenoids and capsanthin which can help reduce inflammation.
Low calorie
With only 20-50 calories per cup of chopped or sliced peppers, they make a great low-calorie addition to any meal.
How to select, store, and prepare sweet Italian peppers
Follow these tips to choose the best peppers and keep them fresh:
Selecting
- Look for firm, taut skin without wrinkles, cracks or soft spots.
- Size is up to personal preference, but balance andsymmetry are best.
- Shiny, vivid coloring depending on variety.
- Avoid peppers with water-soaked areas.
Storing
- Keep unwashed peppers in a perforated plastic bag in the crisper drawer of the fridge.
- Rinse just before using as moisture speeds up spoilage.
- Will last 3-5 days when stored properly.
Preparing
- Rinse peppers under cool water before use.
- Cut out the stem, seeds and membranes for less bitterness.
- Roasting or grilling brings out more natural sweetness.
- Saute, stuff, bake, grill, or eat peppers raw.
What are some recipe ideas using sweet Italian peppers?
Here are 10 tasty ways to use up bell peppers:
1. Stuffed peppers
Roast peppers then stuff with herbed rice, ground meat, vegetables, cheese and tomato sauce.
2. Sausage and peppers sheet pan dinner
Toss sausage links, bell peppers and onion with oil and herbs. Roast on a sheet pan for easy cleanup.
3. Veggie chop salad
Chop raw peppers and toss with mixed greens, chickpeas, shredded carrots, corn, and avocado.
4. Pasta primavera
Sauté matchstick cut peppers, zucchini, peas, and onions in olive oil and garlic. Toss with pasta and cheese.
5. Pepper and goat cheese quiche
Line a pie crust with sautéed peppers and onions, then fill with beaten eggs, cheese, milk and bake.
6. Chicken fajitas
Sauté chicken with bell pepper strips, onion, and Mexican spices. Wrap in tortillas with desired toppings.
7. Antipasto skewers
Skewer cubes of provolone, salami, artichokes, olives, and sweet peppers for an easy appetizer.
8. Stir fried rice
Stir fry peppers and onions, then add cooked rice and soy sauce. Crack an egg on top when almost done.
9. Pepper and tomato flatbread
Top naan or pizza dough with bell peppers, tomato sauce, fresh mozzarella and basil. Bake until crust is crisp.
10. Peppers and eggs
Scramble eggs with sliced bell peppers and onions for a fast, protein-packed breakfast.
Conclusion
With their crisp texture, vibrant colors and mildly sweet flavor, sweet Italian peppers are extremely versatile in the kitchen. They can be used raw in salads and antipasto or cooked into pastas, pizzas, stir fries, fajitas, quiches and more. Red, yellow, orange and green bell peppers are packed with beneficial vitamins, minerals and antioxidants. Look for firm, glossy peppers without blemishes and store properly in the crisper drawer. Preparation techniques like roasting, grilling or sautéing can intensify their sweetness. With so many uses, it’s easy to add more bell peppers into your diet and enjoy their nutrition and delicious flavor.