Pan-fried peppers

Ingredients

• 700 gmixed peppers (3)
• 1red onion
• to tastefine salt
• to tasteextra-virgin olive oil
• to tastebasil

Instructions

1. 1

   Soften the onion

   Slice the onion and cook it gently in a frying pan with a little olive oil, stirring from time to time. While it cooks, remove the stalks from the peppers.

2. 2

   Prepare the peppers

   Halve the peppers and remove the inner membranes and any seeds. Cut them into strips, then add them to the pan once the onion is soft. Season with a pinch of salt.

3. 3

   Cook and finish

   Cook over a medium heat for about 15 minutes, stirring more often at first. As the peppers soften, stir them less so they can brown. Tear the basil leaves by hand, add them to the pan and serve.

What are pan-fried peppers?

This is a straightforward Mediterranean-style side of peppers cooked in a pan with onion, olive oil and basil. The method relies on everyday ingredients rather than a long list of seasonings.

Here, mixed peppers bring colour and sweetness, while gently softened red onion adds a mellow savoury note. Cooking the peppers in strips gives them time to become tender and lightly browned.

Nutrition and macros by portion

The nutrition label shows one serving as written: 190 calories, 4g protein, 26g carbs, 8g fat.

The peppers and onion provide most of the carbohydrates, while the olive oil supplies most of the fat; the vegetables contribute a modest amount of protein. To make the plate more filling, serve a portion alongside beans, eggs or another protein-rich food.

Choosing and preparing the peppers

Mixed peppers: using three peppers of different colours makes the finished dish varied in appearance and flavour. Choose firm peppers without soft patches.

Cutting: remove the stalk, inner membranes and seeds before slicing the peppers into strips. Aim for pieces of similar thickness so they soften at roughly the same rate.

Start with the onion

Gentle heat: cook the sliced red onion in a little olive oil before adding the peppers. Stir it occasionally and keep an eye on the pan so it softens without catching.

The onion is ready when it has softened and looks glossy. It does not need to brown deeply before the peppers go in.

Let the peppers brown

Initial stirring: stir more often when the peppers first enter the pan so they become coated in oil and heat evenly. Add only a pinch of salt at this stage.

Less handling: as the strips begin to soften, leave them in contact with the pan for longer between stirs. This encourages some browning instead of leaving them uniformly steamed.

Check the texture and timing

About 15 minutes: cook the peppers over a medium heat, using the stated time as a guide. Their exact cooking time depends on how thickly they are cut and how much moisture they release.

Doneness: the strips should be softened but still hold their shape, with a few browned edges. Cook a little longer if you prefer them very tender.

Finish with basil

Fresh basil: tear the leaves by hand and add them at the end, as directed, so their aroma stays noticeable. Taste the peppers and adjust the salt before serving.

Serve the dish warm or at room temperature alongside grilled fish, chicken, eggs or beans. It can also be spooned over toast or served as part of a spread of small dishes.

Recipe notes & tips

• Use a wide frying pan so the pepper strips have room to cook rather than pile up.
• Cut the peppers into similar-sized strips for more even cooking.
• Keep the heat gentle while the onion softens, and stir it occasionally.
• Let the peppers sit against the pan between stirs once they begin to soften.
• Tear the basil just before adding it to the pan.
• Taste before serving, as the amount of salt needed depends on your preference.

Variations

• Add garlic: briefly cook a finely sliced clove with the onion.
• Add chilli: include a pinch of chilli flakes for a little heat.
• Add olives: stir in sliced olives near the end for a briny note.
• Add capers: scatter in a few rinsed capers just before the basil.
• Add vinegar: finish with a small splash of red wine vinegar for a sharper flavour.

Common mistakes to avoid

• High heat for the onion: it can catch before softening; keep the heat low and stir occasionally.
• Crowded pan: the peppers may soften without browning; use a wide pan or cook in batches.
• Uneven strips: pieces cook at different speeds; cut them to a similar thickness.
• Stirring constantly: the peppers get less chance to brown; stir less once they soften.
• Adding basil too early: its fresh aroma fades with prolonged cooking; add it at the end.

How to store

Cool the peppers, then refrigerate them in a covered container for up to 3 days. Reheat gently in a frying pan until hot, or serve them at room temperature.

Frequently asked questions