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Three-Color Bell Pepper Stir-Fry

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Sweet bell peppers come in a range of colors -- yellow, orange, red, purple, green and even black. Each color has its own flavour that is mildly different from the bell peppers of other colors.

Sweet bell peppers belong to the same family as tomatoes and eggplants. Though sweet bell peppers are often regarded as hot by those who do not use them in their dishes, each variety does not offer the same level of spice or pungency.

Green peppers followed by the purples ones are probably the most pungent of bell peppers. Red, orange and yellow bell peppers actually offer mild sweetness to a dish. (1)

Though we often read about the goodness of bell peppers in food literature, having the children eat them is quite difficult as sweet bell peppers are not very palate-friendly.

Even adults actually cultivate the taste for it. It is especially tough to have the children try them if they are served raw as a part of a dish.

Here’s a recipe I do at home. It takes the bitter and pungent edge off the bell peppers/capsicum to some degree. It is something my teenage twins don’t mind serving themselves over lunch or dinner when it is prepared.


• 2 medium-sized yellow bell pepper/capsicum
• 1 medium-sized red bell pepper/capsicum
• 2 medium-sized yellow sweet bell pepper/capsicum
• 1 medium-sized onion
• 1 medium-sized potato
• 1 tablespoon of sunflower oil (or cooking medium of your choice)
• 1 tablespoon fennel seeds
• ½ teaspoon of turmeric powder
• 1 teaspoon of salt


• Wash all the bell peppers and cut them lengthwise making sure that the pieces are 2 centimeters wide.
• Peel, wash and chop the onion.
• Wash, peel and cut the potato into medium-sized pieces.
• Warm sunflower oil (or cooking medium of your choice) in a non-stick vessel on high heat/flame.
• Pop in the fennel seeds and follow it up with the chopped onions. Stir fry for 1 minute on high heat/flame.
• Lower the heat/flame to moderate.
• Add the potato and sauté for 1 minute.
• Add turmeric powder, salt and stir-fry for another minute.
• Now add the bell peppers, stir-frying for another minute.
• Lower the heat/flame to low. Cover the non-stick vessel with a lid and let it cook on low flame.
• Open the lid every 5 minutes and stir once.
• Turn off the heat after 20 minutes on low flame.

You can serve this tasty dish at lunch or dinner. It goes well with breads and rice.
The table (Source: USDA Nutrient Database) shows the nutritional value of 100 grams of green bell pepper. The percentages mentioned in brackets are relative to US recommendations for adults. (2)

• Energy 84 kJ (20 kcal)
• Carbohydrates 4.64 g
o Sugars 2.40 g
o Dietary fiber 1.7 g
• Fat 0.17 g
• Protein 0.86 g
• Vitamin A equiv. 18 μg (2 percent)
• Thiamine (vit. B1) 0.057 mg (5 percent)
• Riboflavin (vit. B2) 0.028 mg (2 percent)
• Niacin (vit. B3) 0.480 mg (3 percent)
• Pantothenic acid (B5) 0.099 mg (2 percent)
• Vitamin B6 0.224 mg (17 percent)
• Folate (vit. B9) 10 μg (3 percent)
• Vitamin C 80.4 mg (97 percent)
• Calcium 10 mg (1 percent)
• Iron 0.34 mg (3 percent)
• Magnesium 10 mg (3 percent)
• Phosphorus 20 mg (3 percent)
• Potassium 175 mg (4 percent)
• Zinc 0.13 mg (1 percent)


1. Bell Peppers; World’s Healthiest Foods; September 2011; http://www.whfoods.com/genpage.php?tname=foodspice&dbid=50

2. Bell Peppers; USDA Nutrient Data Base; September 2011; http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00


Mamta Singh is a published author of the books:

Migraines for the Informed Woman – Tips From A Sufferer: ISBN: 978-81-291-1517-1
(Publisher: Rupa & Co. URL: http://www.amazon.com/Migraines-Informed-Woman-Tips-Sufferer/dp/8129115174/ref=sr_1_2?ie=UTF8&s=books&qid=1298990756&sr=1-2),

Mentor Your Mind – Tested Mantras For The Busy Woman: ISBN: 978-81-207-5973-2
(Publisher: Sterling Publishers; URL: http://www.amazon.com/Mentor-Your-Mind-Tested-Mantras/dp/8120759737/ref=sr_1_1?ie=UTF8&qid=1316063179&sr=8-1)

and the upcoming

The Urban Woman’s Integrated Fitness Guide
(Publisher: Hay House India).

She is also a seasoned business, creative and academic writer. She is a certified fitness instructor, personal trainer & sports nutritionist through IFA, Florida USA. Mamta is an NCFE-certified Holistic Health Therapist SAC Dip U.K. She is the lead writer and holds Expert Author status in many well-received health, fitness and nutrition sites.

She runs her own popular blogs on migraines in women and holistic health. Mamta holds a double Master's Degree in Commerce and Business. She is a registered practitioner with the UN recognised Art of Living Foundation. Please visit www.mamtasingh.com

Reviewed October 3, 2011
by Michele Blacksberg RN
Edited by Jody Smith

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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