For a kick of antioxidants and vitamin C, bell peppers deliver. While they come in a rainbow of colors and offer distinctive sweetness and crunch, it’s the red, yellow, and orange peppers that triumph nutritionally.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

Bell peppers owe their good looks and health effects to carotenoids, pigments that help boost immunity and fight cancer and heart disease. They’re valuable for good vision, as well: Orange peppers are a top source of lutein and zeaxanthin, which may guard against cataracts and macular degeneration. In fact, orange peppers contain more zeaxanthin than any fruit or other vegetable (with corn a distant second). Red peppers supply abundant amounts of beta-carotene, which your body converts to vitamin A, a nutrient crucial for night vision. Just one small red, yellow, or orange pepper gives you up to three times your daily requirement of vitamin C. Peppers also provide vitamin B6, another immune-supporting nutrient.

　　

HOW TO BUY

Step 2

Look for firm peppers with taut skin free of wrinkles or cracks. Peppers with thick walls are juicier, and feel heavy for their size. Conventionally grown peppers rank high on the list of pesticide-laden vegetables, so buy organic whenever you can.

　　

HOW TO STORE

Step 3

Refrigerate peppers in a paper bag in the vegetable drawer for up to five days.

　　

PREPARATION TIP

Step 4

Roasted peppers in your fridge are like money in the bank; they hold promise for endless possibilities and culinary upgrades. Use them in salads, dips, and pasta. To roast, place peppers directly over a gas flame and cook, turning with tongs, until charred all over. Don’t rinse to remove the charred skin, or you’ll wash away much of the flavor. Instead, transfer to a bowl and cover with plastic wrap until cool enough to handle, then rub off the skins with a paper towel.

　　

DID YOU KNOW?

Step 5

All red, yellow, and orange peppers start out green. The color (and also the taste) changes depending on how long they’re allowed to ripen on the vine. It’s this extra time in the sun that makes these brightly hued peppers more expensive than their green counterparts.

　　

Recipes

Step 6

Roasted Red Pepper and Walnut Dip p.100

　　

Step 7

Roasted Red Peppers with Anchovies p.115

　　

Step 8

Golden Pepper Soup p.144

　　

Step 9

Sweet Red Pepper and Beet Soup p.147

　　

Step 10

Chili with Chicken and Beans p.164

　　

Step 11

Soba Noodle, Tofu, and Vegetable Stir-Fry p.244

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