Sweet peppers, also known as capsicums, or bell peppers, from their shape, are full of nutrients and equally delicious eaten raw or cooked.
Nutrient content
Peppers contain many minerals, some protein and dietary fibre and large amounts of Vitamin C. They also contain carotene and small amounts of the Vitamin B complex. Because the fruit contains a lot of water they are a good summer vegetable, while their Vitamin C content makes them very useful in winter to help combat chills and ills, especially if they are eaten raw.
Some varieties of peppers – chillies in particular – are thought to have cancer-healing properties.
In the garden
Although originally tropical plants, peppers are easy to grow in many home gardens, needing just warmth, shelter, some fertilisers and plenty of water to produce good crops.
In cooking
Raw peppers have a different flavour and texture from the cooked ones – they are sweeter and crisper. However, roasting or grilling, especially of red peppers, produces a particularly flavoursome result that can be used in many ways. Peppers can be sliced into casseroles; chopped and mixed with rice; added to minced meat dishes like spaghetti Bolognese, fried as a side vegetable, or cut into chunks for kebabs. They are particularly good stuffed with a mixture of cooked rice, tomatoes and chopped spring onions and baked in a hot oven as a main course.
Raw peppers can be cut into rings and used as a garnish or to accompany a curry; sprinkled on top of a pizza; or as part of a salad. Remember to remove the seeds, pith and core before using peppers.
Recipe
The following recipe uses grilled peppers with their skins removed.
Grilled sweet pepper salad
2 each green, yellow and red peppers
4 tab olive oil
1 tsp Dijon mustard
2 tab wine vinegar or lemon juice
1 pinch each of sugar, salt and freshly-ground black pepper
1 small can anchovy fillets, drained
Stoned black olives and sliced hard-boiled eggs to garnish
Fresh basil or parsley
Grill or bake peppers in a hot oven until skins blister and start to turn black, turning them often. Rub off skins under running water. Halve and slice peppers thinly and arrange in a bowl. Make a vinaigrette dressing with the oil, vinegar, mustard and seasonings and pour over the peppers. Add the anchovy fillets, olives and quarters of egg if liked and sprinkle with a small handful of freshly chopped basil or parsley before serving.
