When inflammation strikes, it often manifests as fatigue, aches, or digestive discomfort—symptoms that disrupt our daily rhythm. But what if your next meal could help fight these issues while delighting your taste buds?
Enter peperonata, a flavorful bell pepper stew brimming with anti-inflammatory ingredients that can transform your mealtime into a wellness-boosting ritual.
Peperonata is more than just a colorful dish; it’s a powerhouse of nutrients known to help soothe inflammation.
Bell Peppers: Nature’s Anti-Inflammatory Gems
Bell peppers form the heart of this dish, with their vibrant reds and yellows stealing the show. These peppers are packed with vitamin C and antioxidants, which are crucial for reducing oxidative stress—a key driver of chronic inflammation.
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The roasting process in this recipe enhances the peppers’ natural sweetness, while their soft texture makes them a joy to eat. By incorporating both red and yellow varieties, you’re not just adding visual appeal but also reaping a diverse array of phytonutrients that contribute to overall wellness.
Garlic & Onions: Flavor with Benefits
Few ingredients rival garlic and onions when it comes to anti-inflammatory properties. Garlic contains allicin, a compound known for its ability to reduce markers of inflammation in the body.
Meanwhile, onions bring their own arsenal of anti-inflammatory flavonoids, such as quercetin, which have been shown to help combat swelling and pain.
In peperonata, these ingredients are gently cooked to release their aromatic essence, creating a depth of flavor that complements the peppers beautifully.
Fennel: A Sweet, Soothing Addition
Fennel adds a unique, slightly sweet note to the dish, while also offering anti-inflammatory benefits. This underappreciated vegetable is rich in anethole, a compound that has been studied for its potential to reduce inflammation and support gut health.
Thinly sliced and sautéed, fennel becomes tender and pairs seamlessly with the other ingredients, adding complexity to the dish without overpowering it.
Capers & Vinegar: Tangy Health Boosters
The addition of capers and sherry vinegar isn’t just for flavor—it’s a strategic move for inflammation management. Capers are loaded with rutin, a bioflavonoid that has been linked to reduced inflammation.
Sherry vinegar, on the other hand, contributes acetic acid, which helps regulate blood sugar levels and may reduce inflammation in the process.
These tangy elements cut through the richness of the roasted peppers, creating a harmonious balance of flavors.
Extra-Virgin Olive Oil: Liquid Gold for Inflammation
This recipe wouldn’t be complete without extra-virgin olive oil, a cornerstone of any anti-inflammatory diet. Rich in monounsaturated fats and polyphenols, olive oil has been shown to lower inflammatory markers and support heart health.
Whether used during cooking or drizzled over the finished dish, olive oil ties everything together while delivering health benefits in every drop.
A Flexible Dish for Every Lifestyle
One of the best things about peperonata is its versatility. You can enjoy it as a side dish, pair it with grilled fish or chicken, or even use it as a topping for whole-grain bread or pasta.
For plant-based eaters, it pairs beautifully with quinoa or lentils for a hearty, anti-inflammatory meal.
If you’re sensitive to nightshades, consider swapping the bell peppers for caramelized onions or zucchini. This modification retains the essence of the dish while making it accessible to more dietary needs.
Meal Prep Made Easy
Peperonata is an ideal recipe for meal prep. It stores well in the refrigerator for up to a week, allowing you to enjoy its benefits over several meals. The flavors only deepen over time, making leftovers even more satisfying.
Prepare a batch at the start of the week, and you’ll have a ready-to-eat anti-inflammatory option to enhance your lunches and dinners.
A Wellness-Promoting Dish Worth Savoring
With its vibrant colors, bold flavors, and inflammation-fighting ingredients, peperonata is a dish that goes beyond satisfying hunger. It’s a reminder that food can be both delicious and deeply nourishing.
Whether you’re looking to combat chronic inflammation or simply add more nutrient-dense meals to your routine, this recipe is a must-try. Embrace the power of wholesome ingredients, and let peperonata inspire your journey to better health.
Anti-Inflammation Peperonata Recipe
Equipment
- Baking sheet
- Parchment paper
- Medium bowl
- Large sauté pan
Ingredients
- 3 red bell peppers
- 2 yellow bell peppers
- 5 Tbsp extra-virgin olive oil, plus more for finishing (optional)
- Kosher salt
- 1 yellow onion thinly sliced
- 1 small fennel bulb core and stems removed, thinly sliced
- 3 garlic cloves peeled and minced
- ¼ tsp crushed red pepper
- 2 Tbsp capers rinsed and drained
- 2 Tbsp sherry vinegar
- Freshly ground black pepper
Instructions
- Adjust an oven rack to the top third of the oven and preheat to 400°F. Prepare a baking sheet by lining it with parchment paper.
- In a medium bowl, toss the red and yellow bell peppers with 1 tablespoon of olive oil and a generous pinch of kosher salt until evenly coated.
- Spread the peppers onto the prepared baking sheet. Roast for 15 minutes, then flip the peppers and continue roasting for another 20 minutes, or until the skins are charred and soft, and the peppers start to collapse.
- Once roasted, transfer the peppers back to the bowl. Cover the bowl tightly with plastic wrap and let them steam for 10 minutes. When cool enough to handle, peel off the skins, remove the stems and seeds, and cut the flesh into rough strips. Set the strips aside.
- Heat the remaining 4 tablespoons of olive oil in a large sauté pan over medium heat. Add the sliced onion and fennel, stirring occasionally, and cook until softened, about 8 to 10 minutes.
- Add the minced garlic, crushed red pepper flakes, and ½ teaspoon of kosher salt to the pan. Stir constantly for about 1 minute until the mixture becomes fragrant.
- Stir in the capers and sherry vinegar, allowing the vinegar to slightly reduce, which takes about 1 minute. Remove the pan from the heat and mix in the roasted bell peppers.
- Transfer the cooked peperonata to an airtight container. Taste and adjust the seasoning with additional salt and black pepper, if necessary.
- To serve, drizzle a little extra olive oil on top for added richness, if desired. This dish can be refrigerated for up to 1 week.
Notes
- To adapt for an anti-inflammatory diet, ensure high-quality, organic olive oil and consider reducing the amount of salt.
- For those sensitive to nightshades, caramelized onions can be substituted for the roasted bell peppers.
Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.