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Bell Pepper

Originally written by Kimberly Cripps , former SDSU Extension Family & Community Health Field Specialist, with contributions by Megan Erickson, former SDSU Extension Nutrition Field Specialist, and Hope Kleine, former SDSU Extension Health Education Field Specialist.

Pick it!

  • Variety of colors-red, orange, yellow, purple, green; variety of sizes and shapes.
  • Skin should be firm, stem fresh and green. Avoid soft spots or wilted peppers.
  • A red pepper is a mature green pepper with a sweeter, milder flavor.
  • Refrigerate unwashed peppers in a plastic bag for up to a week.
  • Green peppers are least expensive.

Try it!

  • Add cooked peppers to pasta, Chinese or Mexican dishes.
  • Main ingredient in Louisiana Creole, Cajun, Italian and Mediterranean cooking.
  • For roasted peppers char under a broiler until skin is black and blistered; cover for 15 minutes to loosen the charred skins; peel over a bowl to catch the juices.

Like it! Stuffed Green Peppers


  • 6 medium green peppers
  • ½ C chopped onion
  • ½ C chopped celery
  • ¼ tsp garlic powder
  • 2 Tbls olive oil
  • 1 (16-oz) can kidney beans
  • 2 C brown rice
  • ¼ tsp black pepper
  • ½ C grated cheddar cheese


  1. Cook rice, set aside.
  2. Remove pepper top and seeds.
  3. In a microwave-safe dish, cover and steam with 2-inches of water on high about 5 minutes. Place peppers on a baking pan.
  4. Heat oil add onion and celery. Cook until slightly soft. Add remaining items.
  5. Spoon ½ cup filling into each pepper. Sprinkle grated cheese on top.
  6. Bake 350°F for 10-15 minutes.

Yield: 6 servings

Nutrition Facts per Serving: Calories 250; Fat 9g; Cholesterol 10mg; Sodium 330mg; Carbs 35g; Fiber 9g; Sugars 5g; Protein 10g

Source: University of Illinois Extension

Program Materials

Colorful fact sheets, recipe cards and educational videos provide educators and families with fun, engaging tools to enhance any dietary curriculum in a variety of settings.

Quick resources are available in the fact sheets below. Download the zipped folder to use the lesson plan, sampling instructions, recipes and display materials in your educational program.