A smooth, smoky, and slightly sweet sauce made with roasted red bell peppers, garlic, olive oil, and lemon. Ideal for pairing with grains, vegetables, fish, or poultry, and rich in antioxidants that support immune health and inflammation control.
Preparation Time
- Prep time: 10 minutes
- Roasting time: 25–30 minutes
- Total time: ~40 minutes
- Servings: 4 (about 1 cup total)
Ingredients
- 2 large red bell peppers, halved and seeded
- 1 garlic clove (leave whole, peel after roasting)
- 2 tablespoons extra virgin olive oil
- Juice of 1/2 lemon
- 1 tablespoon water (adjust to texture)
- 1/4 teaspoon sea salt
- Optional: 1/4 teaspoon smoked paprika or cumin for added depth
- Optional: 1 tablespoon tahini or plain Greek yogurt for creaminess
Instructions
- Preheat oven to 400°F (200°C).
- Place bell pepper halves and garlic on a baking tray lined with parchment. Roast for 25–30 minutes or until the skins are blistered and slightly charred.
- Remove from oven, let cool slightly. Peel the skins off the peppers if desired (for smoother texture).
- Blend peppers, garlic, lemon juice, olive oil, water, and salt in a blender until smooth. Add more water for a thinner texture.
- Taste and adjust seasoning as needed.
Estimated Nutritional Value (Per 1/4 cup serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~80 kcal |
| Protein | ~1 g |
| Fat | ~7 g (mostly unsaturated) |
| Carbohydrates | ~4.5 g |
| Fiber | ~1.5 g |
| Vitamin C | ~130% DV |
| Vitamin A | ~30% DV |
| Potassium | ~7% DV |
| Antioxidants | High (beta-carotene, capsanthin) |
Health Benefits
1. Boosts immunity and collagen synthesis
Red bell peppers are an excellent source of vitamin C, supporting immune function, collagen formation, and antioxidant protection.
Reference: Carr AC & Maggini S. (2017). Vitamin C and immune function. Nutrients.
2. Anti-inflammatory and heart-protective fats
Extra virgin olive oil provides oleic acid and polyphenols that reduce oxidative stress and support cardiovascular health.
Study: Schwingshackl L & Hoffmann G. (2014). Olive oil and inflammation. Journal of Nutritional Biochemistry.
3. Gastrointestinal and liver support
Roasted garlic enhances detox enzyme activity and promotes gut microbial balance.
Source: Banerjee SK et al. (2002). Garlic in cardiovascular and digestive health. Nutrition Research.
Tips for Best Results
- Roast peppers skin side up for better caramelization.
- Peel the skins after roasting if you want a smoother, less bitter sauce.
- For heat, add a pinch of cayenne or half a roasted chili.
- Use over whole grain pasta, quinoa, lentils, grilled tofu, fish, or eggs.
- Store refrigerated in a glass jar for up to 4–5 days or freeze in portions.
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