Peperonata (Sautéed Peppers and Onions)

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
53%
Peperonata (Sautéed Peppers and Onions)
30 min.
4
212kcal

Suggestions


Peperonata, a vibrant and flavorful dish, is a delightful celebration of fresh vegetables that will tantalize your taste buds. This sautéed medley of bell peppers and onions is not only visually stunning with its array of colors but also packed with nutrients, making it a perfect addition to any meal. Whether you're looking for a side dish to complement your main course or a light, healthy option to enjoy on its own, Peperonata fits the bill beautifully.

With its vegetarian, vegan, gluten-free, and dairy-free attributes, this dish caters to a wide range of dietary preferences, ensuring that everyone at the table can indulge without worry. The combination of sweet bell peppers, aromatic garlic, and fresh basil creates a symphony of flavors that is both comforting and refreshing. Plus, the hint of sugar and the brightness of lemon juice elevate the dish, making it a standout choice for gatherings or weeknight dinners.

Ready in just 30 minutes, Peperonata is not only quick to prepare but also a popular choice among food lovers. With only 212 calories per serving, it allows you to enjoy a hearty portion without the guilt. So, gather your ingredients, heat up that frying pan, and get ready to impress your family and friends with this deliciously simple yet elegant dish!

Ingredients

  • 0.3 cup olive oil extra virgin 
  •  bell peppers red seeded sliced into 2 1/2 to 3-inch long strips
  •  bell peppers yellow seeded sliced into 2 1/2 to 3-inch long strips
  •  bell peppers green seeded sliced into 2 1/2 to 3-inch long strips
  • large onion sliced into half-moons
  •  garlic cloves sliced thin
  • tablespoon oregano dried
  • tablespoon sugar 
  •  roma diced seeded
  • servings salt and pepper to taste
  • 0.5 cup basil fresh
  • servings juice of lemon 

Equipment

  • frying pan

Directions

  1. Heat olive oil in a large sauté pan on medium high heat. When the oil is shimmering, add the onions.
  2. Sprinkle with a little salt and sauté for 2-3 minutes, until the onions just begin to color.
  3. Add the peppers and stir well to combine with the onions. Sauté for 4-5 minutes, stirring often. The peppers should be al dente—cooked, but with a little crunch left in them.
  4. Add the garlic, and sauté another 1-2 minutes.
  5. Sprinkle a little more salt over everything and add the sugar and dried oregano. Cook 1 minute.
  6. Add the diced tomatoes, and cook just one minute further.
  7. Add basil, black pepper, lemon juice: Turn off the heat and mix in the torn basil. Grind some black pepper over everything. Right before serving squeeze a little lemon juice over the dish.

Nutrition Facts

Calories212kcal
Protein5.44%
Fat56.02%
Carbs38.54%

Properties

Glycemic Index
70.52
Glycemic Load
4.74
Inflammation Score
-10
Nutrition Score
17.715217336364%

Flavonoids

Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.63mg
Apigenin
0.02mg
Luteolin
3.8mg
Isorhamnetin
1.88mg
Kaempferol
0.36mg
Myricetin
0.27mg
Quercetin
10.15mg

Nutrients percent of daily need

Calories:212.26kcal
10.61%
Fat:14.2g
21.85%
Saturated Fat:2.01g
12.58%
Carbohydrates:21.98g
7.33%
Net Carbohydrates:17.12g
6.22%
Sugar:10.61g
11.79%
Cholesterol:0mg
0%
Sodium:205.14mg
8.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.1g
6.21%
Vitamin C:251.76mg
305.16%
Vitamin A:2899.99IU
58%
Vitamin K:40.77µg
38.82%
Vitamin B6:0.56mg
28.14%
Vitamin E:3.72mg
24.82%
Manganese:0.48mg
23.86%
Fiber:4.87g
19.46%
Folate:73.31µg
18.33%
Potassium:609.81mg
17.42%
Copper:0.2mg
9.77%
Vitamin B3:1.93mg
9.65%
Magnesium:37.75mg
9.44%
Iron:1.67mg
9.3%
Vitamin B1:0.14mg
9.05%
Phosphorus:76.72mg
7.67%
Vitamin B2:0.12mg
7%
Calcium:63.37mg
6.34%
Vitamin B5:0.5mg
5.04%
Zinc:0.6mg
3.98%
Selenium:0.95µg
1.36%