Sautéed Peppers and Onions

When you sauté onions or sauté peppers, you cook them fast on a high heat in a large skillet or pan, with a minimal amount of oil. Cooking them this way brings out their natural sweetness. 

The word “sauté” comes from the French verb “sateur” meaning to jump. Just watch as your sautéed bell peppers and onions jump around in the pan, as they react to the hot oil.

You want to get the perfect sauteing action? Here are a few key points to keep in mind:

Get the pan hot

You need to make sure you bring the pan up to the right heat. Oil should go in when the pan is hot, then the veggies once the oil has heated but before it smokes. If you try sauteing in a pan that’s not hot enough, you won’t get the right flavor.

Don’t crowd the pan

When sauteing, you need to give your vegetables room to breathe. If you crowd the pan, there will be nowhere for the liquid to evaporate. It will get trapped in the pan and you’ll end up steaming your veggies, instead of getting that lovely slightly browned color.

Be stirring occasionally, not constantly

Letting the vegetables sit in the pan for a bit produces those wonderful complex flavors. A bit of char goes a long way, so stirring frequently or occasionally is best, not constantly.

No, your bell peppers and onions are much better when sauteed fresh. If you try to saute them from frozen, there will be far too much water in the pan and you won’t get that wonderful slightly caramelized taste and texture.

Onions take longer to saute than peppers. So, you’ll need to add them to the skillet or pan first. Onions normally take around 5–10 minutes to soften and become lovely and golden.

When you add the peppers, you’ll need to cook them for about another 10 minutes, until tender and caramelized.

There are a few different types you could use:

Red bell pepper

Red peppers are sweeter, as they are the most mature form of pepper.

Green bell pepper

The green type of pepper is less mature and, therefore, slightly more bitter.

Yellow bell pepper

Yellow peppers are somewhere in between the two. A nice mellow sweetness, with bitter undertones.

Side note: For a little extra note of heat, add a sprinkling of red pepper flakes.

Yes! This recipe is a very healthy side dish option, fit for the whole family.

Bell peppers are packed full of fiber and also contain plenty of vitamin A and C (a medium red pepper provides 169% of your daily vitamin C), as well as folic acid and potassium. Studies suggest peppers could prevent low iron and eye disorders. 

Onions are also high in fiber and are a great source of antioxidants.

For those on a paleo or keto diet, sauteed peppers and onions are a perfect side dish, with one serving producing 5g of net carbs. 

Leftover cooked vegetables should be stored in an airtight container or zip-closure bag in the refrigerator. Properly stored, they will last up to a week in the fridge.

Yes! Sauteed vegetables freeze really well, so feel free to cook up a big batch. 

If you have leftovers from this recipe, freezing is easy. First, remove the vegetables from the heat and let them cool to room temperature.

Then spread the sauteed bell peppers and onions onto a baking sheet lined with parchment paper. Make sure none of the onions or peppers are touching, or at least as little as possible.

Place in the freezer to flash freeze for an hour or two. Once the veggies are completely frozen, transfer them into an airtight freezer-safe container.

Label the container with the date of freezing and freeze for up to 4 months.

You can either thaw them in the refrigerator or reheat them straight from frozen.

The simplest thing to do is to just add them straight into a recipe, like a stew or a casserole, and heat them though.

If you want to reheat them to eat them as a side dish, reheat them in a medium hot pan, stirring regularly. You can also reheat them in the oven, by spreading them on a baking sheet and heating at 425ºF/220ºC for 6–10 minutes.

You should saute using oil, not butter. When heated to a high temperature, the milk solids in the butter will burn. You’ll end up with a very unpleasant taste and aroma.