Nutrition Information

Green (bell) peppers are very rich in Vitamin A, Vitamin C, and potassium. They are moderately rich in folate (folic acid) and dietary fiber and also naturally low in calories, fat, and sodium.

Harvesting and Planting Green Peppers

The ideal time to start planting green peppers is March to April in the spring and late July to August in the fall. Harvest would then take place in June in the spring and October until the first frost during the fall season.

Storing Green Peppers

Peppers should be stored in the refrigerator and are best if used within 3-5 days of harvest.

Choosing and Freezing Green Peppers

Choose firm, smooth peppers that have good color and shape and do not have soft spots or wrinkled skin. Also look for a deep, glossy sheen, comparable heavy weight, and firm walls or sides. Avoid peppers with very thin walls (indicated by lightweight and flimsy sides), peppers that are wilted or flabby with cuts or punctures through the walls, and peppers with soft watery spots on the sides (evidence of decay).

To prepare green peppers for freezing, wash well, remove seeds, and remove the stem. Blanching is not required for peppers that will be used within one month, but if freezer storage is to be for more than one month, blanching is preferred. Blanching for 3 minutes is required for pepper halves and 2 minutes for pepper slices.

Blanching Green Peppers

• Wash well, remove seeds and stem.
• Blanch pepper halves for 3 minutes.
• Blanch pepper slices for 2 minutes.
• Place blanched peppers in appropriate freezer containers leaving 1/2″ headspace; freeze.

The following recipe is a change from the meat stuffed pepper. We hope you enjoy it.

Vegetable-Stuffed Peppers
(Serves 6)

Ingredients

• 6 medium-sized green (bell) peppers
• Large pot of boiling water
• 3 cup corn kernels
• 2 cup cooked kidney beans
• 3/4 cup shredded cheese
• 1 onion, minced
• 1 clove garlic, minced
• 1 tsp. cayenne pepper
• 1 tbsp. oil
• Black pepper

Directions

1. Cut off the tops of the peppers, and take out the seeds. Put the peppers in the boiling water, and cook them for 5 minutes. Remove the peppers carefully, place them upside down to drain.
2. In a medium-sized bowl, combine the corn, beans, cheese, onion, garlic, cayenne, black pepper, and oil. Stuff the cooled peppers with this filling.
3. Stand the stuffed peppers in a baking dish, and pour a little water into the dish. Do not cover.
4. Bake at 375°F for about 20 minutes.

Nutritional Analysis (per serving): Calories:261; Protein:12 gm; Carbohydrates:40.1 gm; Total Fat:7.94 gm; Cholesterol:14.9 gm; Dietary Fiber:12.3 g; Vitamin A:113 RE; Folate:145; Vitamin C:64.4 mg; Calcium:134 mg; Potassium:590 mg; Sodium:376 mg;
Diabetic Exchanges: 2 Bread, 1/2 Lean Meat, 1 Vegetable, 1 Fat