Roasted Bell Peppers with Sunflower Seeds Recipe

Roasted Bell Peppers with Sunflower Seeds Recipe

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yellow_red_peppersNot only is this recipe simple, it’s also beautiful. This is the second recipe I’ve featured on my Grow with Nutrition blog from book The Need for Seeds. I posted the On-the-Go Hemp Seed Smoothie in May, which is perfect for breakfast or an after fitness snack. With sunflower fields in full bloom, it’s the best time of year to make this new recipe with bell peppers and sunflower seeds. It is a vibrant side dish with a toasted crunch from the sunflower seeds that goes well with your favourite chicken or fish entree.

When you are purchasing the peppers, make sure you buy brightly coloured ones to make the dish more appetizing. Olive oil and balsamic vinegar are staples in my pantry. And I love the taste of fresh lime juice with the olive and vinegar combination in this recipe.

Makes 4 Servings

Ingredients sliced peppers

  • Cooking spray
  • 2 tablespoons (30 mL) raw, shelled sunflower seeds
  • ¼ cup (60 mL) olive oil
  • ¼ cup (60 mL) freshly squeezed lime juice
  • 1 tablespoon (15 mL) balsamic vinegar
  • 1 tablespoon (15 mL) dried thyme
  • Salt and pepper, to taste
  • 2 yellow bell peppers, halved and seeded
  • 2 red bell peppers, halved and seeded


Sunflower SeedsPreheat the oven broiler. Lightly coat skillet with cooking spray. Over medium heat, cook sunflower seeds in the skillet for about 3 minutes, stirring constantly until lightly toasted; remove from heat. In a bowl, whisk together olive oil, lime juice, balsamic vinegar, thyme, salt, and pepper. Line a baking sheet with aluminum foil. Place pepper halves cut-side down on the baking sheet. Brush peppers with olive oil mixture. Roast peppers under the broiler until tender and slightly blackened, for about 5 minutes. Remove from heat, let cool slightly, and slice. Toss with toasted sunflower seeds and serve immediately.

My Tip

roasted_peppersI leave the skins on the roasted peppers; however, you may want to peel the peppers before slicing and mixing them with the sunflower seeds.

Let me know what entree you serve this recipe with! And I invite you to get on the pre-order list for The Need for Seeds. I’m looking forward to sharing my book with you in the late fall.

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