Mediterranean roasted peppers

Roasted peppers with garlic and red onions onions are delicious on their own, with crusty bread or as a side dish with just about anything, from grilled or roasted fish or meat to a simple omelette

This vibrantly colourful Mediterranean-style dish is hard to resist and served with fresh basil and cool salty feta it’s absolute heaven.

Lots of roasted vegetables are ruined by an oven temperature that’s too high. They need low and slow to retain their flavour and juiciness and to avoid burning.

Prep: 10 mins
Cook: 40-50 mins
Servings: 2-4 depending on use

Ingredients

  • 4 large red peppers, de-seeded and cut into quarters lengthways
  • 2 red chillies, de-seeded and chopped finely
  • 2 large red onions, peeled and chopped into large chunks
  • 3-4 cloves of garlic, peeled
  • Extra virgin olive oil
  • Sea salt
  • Course-ground black pepper
  • Fresh basil and optional feta to serve

Instructions

Heat the oven to 160 degrees fan or 170 degrees regular.

Arrange the peppers and onion in an oven tray then nestle the garlic cloves amongst them and scatter the chilli over. Drizzle on plenty of olive oil, add a large sprinkle of sea salt and black pepper and roast uncovered for 20 mins. Now cover with foil and roast for anther 15 before removing the foil to finish for a last 15-20 mins. Check once in a while and you might need to turn them over a bit so they stay coated in olive oil.

Add crumbled feta and fresh basil to really complement their flavour. Or for a vegan version with more protein add some tinned chickpeas before roasting, or serve with hummus.

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Portion Guidelines

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Nutrition Info

Peppers

Peppers have a wide diversity of nutrients and are generally quite overlooked in favour of more trendy veg such as avocados and kale.

They are a rich source of vitamin C. One pepper has more vitamin C than an orange! C is traditionally thought of as a vitamin that wards off colds but it does much more than that. It helps us to absorb iron, supports health skin and tissue, plays a part in a healthy nervous system, helps to produce energy and yes, supports immunity. They have excellent amounts vitamin A for eye health and anti-inflammation as well as vitamin B6 for brain and nerve health and efficient metabolism.

They also contain a number of other B vitamins, including B1, B2, vitamin B3, folate, and pantothenic acid, as well as vitamin E (fights free radical damage that can harm cells), K, potassium, manganese, phosphorus, molybdenum, and fibre. An extraordinary range of goodness.

 

If most of us valued food, cheer and song above hoarded gold it would be a merrier world.

J.R.R Tolkien
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