This is absolutely delicious – soft, sweet, slow-roasted peppers, onions and tomatoes with a flavour kick from the olives. Peperonata is the perfect addition to a cold lunch of meats, Cashew and Herb Corn Bread and Hummus, or serve warm with the Greek-style Stuffed Pork Tenderloin. The bright colours of this dish show how rich it is in carotenoids, which are antioxidants that help to protect your skin and eyes


Serves 4

5 tbsp medium or mild (not extra virgin) olive oil

6 garlic cloves, sliced

2 red onions, thinly sliced into wedges

2 red peppers, thinly sliced lengthways

2 yellow or orange peppers, thinly sliced lengthways

225g (8oz) cherry tomatoes

100g (4oz) Kalamata olives, pitted if you prefer

1 tsp of sea salt

freshly ground black pepper

1 tbsp roughly torn basil


1 Heat the oil in a large pan and gently sweat the garlic and onions for around 10 minutes to soften them.

2 Add the peppers, cover and cook for a further 10 minutes before adding the tomatoes and olives.

3 Simmer for a further 15–20 minutes until the tomatoes soften and burst and all the vegetables are soft. Season with salt and pepper and scatter with the basil leaves. Serve warm or at room temperature.

Cook’s Notes

Gluten-free, wheat-free, dairy-free, yeast-free • V • Can be made in advance

From Delicious, Health Sugar Free by Patrick Holford and Fiona McDonald Joyce. With special thanks to Fiona McDonald Joyce for use of these recipes for Holford Health Club members.

Want to keep reading? Members have full access...

Join Today!


First month free

Then £7.99 per month & free cancellation at any time

FREE health check

Find out your health score & see how healthy you are

Personal Health Plan

Detailed report, analysis & tailored action plan

Free Vitamin D3

With your first purchase at HOLFORDirect (suitable for vegans)

Save money

20% off all Patrick Holford supplements & events plus free delivery over £30

Exclusive Health support

Ask Patrick your questions, access to Low GL recipes & research updates