Healthy Green Bell Pepper Sauce

Updated: May 26



What to do with extra bell peppers? One of my favorite ways to add flavor and make meals more interesting is by making sauces! They’re incredibly versatile and work great in different ways, from baked tofu and sandwich spreads to vegetable bowls and pasta salads. The trick is to make sauces that compliment other flavors in your meals. For example, this eggplant pasta sauce for an eggplant pasta salad dish!

I rarely buy salad dressings or vegan sauces. If you make your own, you can have total control over the salt levels and the ingredients! I think they taste so much better than store-bought options. And they’re healthier too!

This healthy green bell pepper sauce is smooth, bright, and with a unique charred vegetable flavor. It has the perfect texture for rice bowls or to use as a dip for baked potatoes. This one was used for this tempeh buddha bowl recipe and the rest as a salad dressing!

Details:


Yield: 2 cups

Prep time: 5 min

Cooking time: 5 min

Total time: 10 min


Ingredients:


½ red onion

1 large green bell pepper (or 2 small)

1 tsp minced garlic

3 tbsp olive oil

½ tsp salt

1 tsp adobo seasoning

½ tsp dried thyme

Lime juice (½ lime)

2 tbsp red wine vinegar

A few mint leaves


Directions:


  1. Chop the green bell pepper and onion into medium pieces.

  2. Heat a pan. Once it’s hot, add a drizzle of olive oil, bell pepper, and onion with a pinch of salt to bring out the flavors. Char them until they become a bit brown and make sure to flip them to char each side. Aromas should be strong at this stage.

  3. Add the charred vegetables, garlic, 3 tbsp of olive oil, salt, adobo seasoning, dried thyme, lime juice, red wine vinegar, and mint leaves in a blender. Blend until smooth. Taste and add more salt if needed.

  4. Serving options: Pour on buddha bowls, serve as a dip for baked potatoes or sweet potatoes, add to salads as a dressing, or spread on a sandwich. The possibilities are endless!

Notes:


- Store in a mason jar for up to a week.


Approximate cost:


$5.00. This takes into account the measurements listed in the ingredients section and for the main ingredients only. It does not include seasoning.

Nutrition:


*Bell peppers are very high in vitamin C, with a single one providing up to 169% of the RDI. Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and potassium. Like other fruits and vegetables, bell peppers may have many health benefits. These include improved eye health and reduced risk of anemia.


*Onions have antioxidant and anti-inflammatory effects and have been linked to lower blood sugar levels and improve bone health. They consist mostly of water, carbs, and fiber, which can feed the friendly bacteria in your gut, though they may cause digestive problems in some people. Onions also contain decent amounts of vitamin C, folate, vitamin B6, and potassium. They’re also rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds. Colorful varieties, such as yellow or red ones, pack more antioxidants than white ones.


*Mint contains fair amounts of several nutrients and is an especially good source of vitamin A and antioxidants. Mint may also be effective at relieving other digestive problems such as upset stomach and indigestion. Several studies have shown that taking peppermint oil capsules improved the symptoms of IBS, a common digestive disorder.

Did you try this delicious vegan bell pepper sauce recipe? Let me know in the comments below and/or tag your creation on Instagram #everyhealthybite

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