Bell peppers

What does it mean to consume a diverse array of vegetables? It involves incorporating selections from all five vegetable subgroups: "dark green," "red/orange," "beans/peas/lentils," "starchy" and "other." Nutritional guidelines advise us to include representatives from each subgroup in our weekly diet.

Bell peppers generally fall under the "other" subgroup, except for red bell peppers, which belong to the "red/orange" category. Many bell pepper recipes also feature vegetables from different subgroups, ensuring a well-rounded intake. Experiment with these recipes to enjoy a colorful and nutritious variety of vegetables.

Curried vegetable rice pilaf

Ingredients:

• 1 tbs canola oil
• 1 large onion, chopped
• 4 cloves garlic, chopped
• 1 cup long-grain white rice
• 1 14-ounce can chicken broth
• 1 tbs curry powder
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, minced
• 1 green bell pepper, minced
• 1 yellow bell pepper, minced

Instructions:

• Heat oil in a large, heavy kettle over medium heat; add onion and garlic. Cook and stir 3 to 5 minutes, or until the onion is soft. Be careful not to burn the garlic.
• Add the rice, broth and curry. Bring to a boil. Reduce heat, cover and cook 15 minutes, or until rice is tender.
• Remove from heat, and stir in tomatoes and bell peppers; cover and let stand 10 minutes.
• Fluff with a fork and serve.
• Serves six.

Recipe adapted from eatright.org.

Zesty roasted red pepper dip

Ingredients:

• 3 roasted red bell peppers*
• ½ cup unsalted walnuts, toasted, coarsely chopped fine**
• ¼ cup whole wheat breadcrumbs
• 2 garlic cloves, minced
• 1 tbs pomegranate molasses***
• 1 tbs fresh lemon juice
• ½ tsp red chili pepper flakes
• ½ tsp ground cumin
• 4 tbs olive oil, plus 1 tsp for garnish
• Salt to taste
• 1 to 2 tbs chopped parsley, for garnish
• Pomegranate seeds, for garnish (optional)

Instructions:

• Combine the red peppers, walnuts, bread crumbs, garlic, pomegranate molasses, lemon juice, red chili pepper flakes and cumin in a blender or food processor. Process the mixture until smooth, stopping to scrape down the side as needed.
• With the machine running, slowly pour in 4 tbs olive oil. Purée until smooth. Season with salt.
• Transfer to a serving bowl. Garnish with the remaining 1 tsp olive oil, parsley and pomegranate seeds, if desired.
• Serves eight.

*There are two options when it comes to roasted peppers:

1. Roast them yourself: Preheat oven to 500°F. Cut peppers in quarters; remove seeds and membranes. Place peppers on a baking sheet skin side up. Roast in oven until skin blisters and blackens, about 8 to 10 minutes. Remove from the oven; transfer to a bowl. Cover bowl with plastic wrap. Allow peppers to cool. When cooled, remove skins.
2. Another option: For a quicker but slightly different result, substitute 1 (16-ounce) jar roasted red peppers, drained.

**Toast walnuts in a dry skillet over medium heat, shaking frequently, until lightly browned, about 5 minutes.

***Substitute pomegranate juice, which has been reduced to a syrup. Bring 2/3 cup pomegranate juice to a boil in a small saucepan; reduce the heat and simmer, uncovered, until juice is reduced to about 3 tbs, about 5 minutes. Allow to cool before using.

Recipe adapted from eatright.org.

Grilled veggie wrap

Ingredients:

• 1 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1/4 tsp black pepper
• 1 medium zucchini (sliced lengthwise into 8 slices)
• 1 medium yellow squash (sliced lengthwise into 8 slices)
• 1 red bell pepper (sliced into 4 slices)
• 4 large whole wheat tortillas (low carb, about 10 inch diameter)
• 1/2 cup hummus
• 8 fresh basil leaves

Instructions:

• Preheat an indoor or outdoor grill.
• In a large bowl, whisk together olive oil, balsamic vinegar and ground black pepper.
• Add sliced zucchini, squash and bell pepper to marinade and let sit for 5 minutes.
• Grill the vegetables about 2-3 minutes on both sides.
• Lay out the tortilla and spread with 2 Tbsp. hummus, then add two fresh basil leaves and top with 2 slices of zucchini, 2 slices of yellow squash and 1 slice bell pepper.
• Fold in the two sides of the tortilla and roll like a burrito. You can serve these immediately or wrap tightly in plastic and refrigerate.
• Serves four.

Recipe adapted from diabetesfoodhub.org.

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