Bell Pepper Salad Recipe

Stir Fry Bell Pepper Salad
…Simple, Healthy, Colorful and Delicious!

Bell Pepper Salad Recipe Thumbnail PhotoWe eat with our eyes first. If the food looks appetizing, then it will taste better. Our bell pepper salad recipe takes advantage of the many colors available in the world of bell peppers. Yellow, orange, red, and green – we use them all.

Bell Pepper Salad Recipe Served on a Plate
Bell Pepper Salad Recipe Served on a Plate – Photo by Robert Loescher © 2016

Bell Pepper Salad Recipe

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Yield: 4 Servings

Bell Pepper Salad Recipe

Ingredients

  • 1 head of Romaine Lettuce
  • 1 green bell pepper
  • 1 orange bell pepper
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 / 4 cup Black Mustard Seeds (whole)
    For Dressing Mix:
  • 1 / 2 cup Extra Virgin Olive Oil
  • 4 tsp white vinegar
    For Stir Frying:
  • 1 / 2 cup of cooking oil (Canola or Sunflower)
  • 2 tsp white vinegar

Instructions

    Cooking Instructions:
  1. Wash romaine lettuce. Chop and place in large bowl.
  2. Wash the bell peppers. Cut all the bell peppers into long skinny slices. (known as a julienne cut)
  3. Preheat a large skillet or wok on medium high.
  4. Add cooking oil, 2 tsp of vinegar and whole mustard seeds. Wait for the mustard seeds to start popping.
  5. Add sliced bell peppers to hot oil. Using a wooden spoon, stir the peppers until they have a nice shine and have softened. About 3 – 5 minutes. Remove skillet from heat and let rest for 1 minute.
  6. In a small bowl, mix olive oil and 4 tsp of white vinegar.
    Serving Instructions:
  1. On a salad plate, create a bed of chopped romaine lettuce. Try to use equal amounts of white and green lettuce.
  2. Top lettuce with stir fried peppers and mustard seeds. Try to get some of all colors.
  3. Drizzle oil and vinegar dressing on top.

Notes

We recommend buying organic vegetables.

Suggested Optional Ingredients - Chick Peas - Pinto Beans - Snap Peas

How-To Video (1:15 min)

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http://healthyurbancooking.com/bell-pepper-salad-recipe/


Oil and Vinegar Cruets Oil and Vinegar Glass Bottle Cruets – Set of 2

Buy Organic Vegetables

Bell Pepper Salad Buy Organic VeggiesThe ingredients for this recipe are inexpensive whether you buy organic or not. We highly recommend choosing all natural ingredients. After a few quick calculations, we figure the non-organic version is around $1.25 per serving. The organic version is about $2.00 per serving. 75 cents folks! The way we look at is we are paying 75 cents for one less doctor visit. I do not know about your town, but here in Michigan, you cannot get in and out of the physician’s office for less than fifty bucks!

Homemade Salad Dressing

Bell Pepper Salad Store Bought Salad DressingPet Peeve: Store bought salad dressings are NO GOOD. Read the ingredients. Look at the nutritional label. Draw your own conclusions. Feel free to use purchased dressings on other salads, but we serve our bell pepper salad with a mixture of extra virgin olive oil and vinegar. Simple, fresh, and clean. Let the taste of peppers, mustard seeds, and romaine lettuce be the winner here!  😀 

Bell Pepper Salad Options

Bell Pepper Salad Optional IngredientsWe agree there is a multitude of typical salad ingredients you could choose. Health-wise, this salad lacks fiber and protein. However, our goal is color and flavor in this case. If you want to create an all-around healthy salad, then consider adding chickpeas, pinto beans or snap peas. Skip choices such as cheese, croutons, meat, and mushrooms. If you want a nice crunch, then consider adding almond slivers or unsalted cashews.

Stir Fry the Bell Peppers

We stir fry the peppers in this recipe. The reason is simple. We prefer the softer texture and beautiful shimmer produced by stir fry bell peppers. If you choose to add Snap Peas in your recipe, then stir fry them with the bell peppers.



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