Roasting chilis is an imperative technique in lectin-free cooking, as roasting allows for the peel and the seeds to be removed easily. If you’re familiar with nightshades, the peel and seeds are the only parts that contain lectins; remove the peel & seeds, remove the lectins. As simple as that.


Spice is a crucial element in almost every kind of cuisine, namely those of Central and South America as well as India and Southeast Asia. To completely leave peppers out of some of the dishes of such cultures is practically heresy. But if you also want to live a lectin-free lifestyle, eating peppers with the peel and seed intact is out of the question.


Thankfully, there’s an easy way around this: put peppers on a flame, let them steam themselves, cut ’em open, remove the seeds, and remove the peel. That’s it. The whole process takes no more than 30 minutes, from the start of washing your peppers to when the bare flesh is ready to use.


The job of roasting peppers is fastest done straight over the flame of a gas stove. Although, if you don’t have a gas stove, you can place your peppers directly on the top rack of your oven and crank the broiler to high. This will have the same effect as placing them directly on a gas stove or grill.


We hope you enjoy this ‘lil secret that’ll keep you enjoying spicy foods without any stomach pain.

All the best,
Ryan & Kim

How to Roast Chilis

  • Difficulty: Moderate
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A quick, flavor enhancing method of removing the skin and seeds of peppers.


  • Chilis of choice (Thai green chilis shown)


  1. Turn your gas stove to medium high and lay the chilis right onto the grate above the burner. Cook until the skin begins to blacken and crackle – about 1 minute per side -on at least three sides. A pair of chopsticks are the best tool I’ve found to rotate the peppers without burning myself.
  2. If you don’t have a gas stove, place the chilis on a baking sheet and lay on the top rack of your oven under a high broil. Cook for 3-5 minutes or until most of the skin is blistered, rotating at least twice throughout the process.
  3. Then – for either method – seal fresh hot chilis in an airtight container or wrap tightly in aluminum foil for 10 minutes. The chilis will steam themselves, making them easier to peel.
  4. Remove them from container and cut the very top of the chilis off. Slice them open, down the middle, lengthwise. Lay the flesh seeded side up, and use a knife to scrape out the seeds.
  5. Then, peel back the skin using your fingers or the back of your knife. If they’re thoroughly cooked, the skin will come off easily.
  6. Now, they’re free of lectins and ready to use! (P.S. Be sure to wash your hands and everything your peppery hands have touched!)

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