Low FODMAP Marinated Bell Peppers is a fantastic and easy side dish in both Mediterranean and Argentinean cooking. My recipe here simply leaves out the usual garlic making this dish suitable for people following a Low FODMAP diet.
These Low FODMAP Marinated Bell Peppers are my favorite side dish of the year. They’re so easy to make, and they’re so delicious with, literally, anything. They’re a perfect accompaniment to Mediterranean dishes like rice and kebabs or an assortment of vegetable side dishes, but they’re also fantastic tossed in with pasta or on top of a salad.
My dear friend, Asli, introduced me to these. I mean, I had eaten them before, but I never liked the ones from the store much and so had not incorporated them into our regular meals. But then Asli, who is from Istanbul, brought over several delicious Turkish side dishes for a Christmas Eve dinner, including Marinated Bell Peppers. She graciously gave me her recipe, and I have been making them ever since on a regular basis. Her recipe had no measurements (she is a true culinary master!), so I have figured them out precisely for you here so that when you make them, you will have the right balance of flavors.
The funny thing is that Marinated Bell Peppers are also a favorite in my husband’s home country of Argentina. They’re called “morrones” and they famously feature as a pizza topping along with ham. My husband swoons when we talk about that pizza.
The only catch with Marinated Bell Peppers is that they are usually marinated with garlic, and that is the worst offender for me in terms of High FODMAP foods. Since garlic is not THE dominant flavor, though, it works just fine to leave out the garlic entirely. And now we Low FODMAP folks can enjoy a beautiful, healthy, and delicious new dish.
I love these Marinated Bell Peppers, too, because you can make them ahead of time. They look like a lot of work, but it’s work you can get out of the way one or even two days before you plan to serve them.
You can broil the bell peppers in the oven if you don’t have a gas stove, but the flavor is so amazing if you char the bell peppers over an open flame on a gas stove. It’s a little extra effort, but it’s so worth it.
Why You’ll LOVE this Recipe:
- Low FODMAP
- Gluten Free
- Low Carb
- Super healthy!
- Make ahead
Ingredients for Low-FODMAP Marinated Bell Peppers:
- bell peppers
- olive oil
- red wine vinegar
- kosher salt
- black pepper
How to Make Low-FODMAP Marinated Bell Peppers From Scratch
Roast the bell peppers whole over a gas flame until charred completely, about 10 minutes. Alternatively, place the bell peppers whole on a baking sheet and cook for 15 minutes with oven on the broil setting.
When you are roasting the bell peppers over an open flame, you want to have the heat on high or medium-high. Use silicone tongs to turn the peppers. Don’t rush them – let each side get fully blackened before turning them. Just don’t walk away from the stove while you’re doing this, because, you know, you’ve got an open flame going.
Once the bell peppers are charred all over, place them immediately in a plastic bag. This is the trick to getting the skin to peel off easily. Twist the bag shut and let the bell peppers sit inside the bag for about 10 minutes.
Remove the bell peppers from the bag. Peel the skin off. I usually grab a paper towel and use the paper towel like a mitt to rub the skin off. The paper towel keeps my hand from getting burned, and the traction on the surface of the paper towel grips the pepper skin and helps it to come off easily. Remove the stem and the core with the seeds. (Don’t worry about getting every single seed out – it’s okay to have some seeds. They look pretty.)
Chop the bell peppers into long strips about ¼ inch thick.
In a bowl, mix the bell peppers with the olive oil, red wine vinegar, salt, and pepper.
Refrigerate until serving. Low FODMAP Marinated Bell Peppers can be made 2-3 days in advance.
More Delicious Low FODMAP Recipes:
- Easy Sugar Free Cranberry Sauce with Star Anise and Cinnamon
- Paleo Fried Chicken Fingers
- Pastel de Papas or Argentinean Shepherd's Pie
- Hazelnut Linzer Cookies
Low-FODMAP Marinated Bell Peppers
- 4 red bell peppers
- 4 tablespoon olive oil
- 2 tablespoon red wine vinegar
- ¼ teaspoon kosher salt
- ⅛ teaspoon black pepper
- Roast the bell peppers whole over a gas flame until charred completely, about 10 minutes. Alternatively, place the bell peppers whole on a baking sheet and cook for 15 minutes with oven on the broil setting.
- Once the bell peppers are charred all over, place them immediately in a plastic bag. Twist the bag shut and let the bell peppers sit inside the bag for about 10 minutes.
- Remove the bell peppers from the bag. Peel the skin off. Remove the stem and the core with the seeds.
- Chop the bell peppers into long strips about ¼ inch thick.
- In a bowl, mix the bell peppers with the olive oil, red wine vinegar, salt, and pepper.
- Refrigerate until serving.