I don’t know of a dish that deserves the title “quick and easy” more than this one. Except for roasting peppers, which should be done in advance anyway, preparation basically consists of placing the ingredients together in a bowl. So in a few minutes you get a dish that looks great, tastes even better and it’s very filling and healthy. You can eat the salad plain; pile it on grilled bread, for a quick bruschetta, or wrap it in a whole wheat tortilla. The canned beans are loaded with fiber and protein and will keep you feeling satified. Both beans and peppers offer a wealth of nutritious ingredients. Peppers are a very good source of vitamin A, vitamin C, dietary fiber and iron. Beans are an excellent source of protein, phosphorus and manganese, dietary fiber and folate. Together with good fats from olive oil this simple salad is, even on its own, a well-rounded meal.
Vegan, vegetarian, gluten free
Preparation time: 30 minutes
Cooking time: 10 minutes
2 15 ounce cans of white beans, drained and rinsed
4 -5 red peppers
1 red onion, finely chopped
2 tbsp finely chopped parsley
3 tbsp olive oil
1 tbsp lemon juice
½ tsp chilli flakes (optional)
Salt and pepper to taste
Heat a grill pan over medium heat.
Quarter the peppers lengthways and remove seeds.
Brush skin with oil.
Grill the peppers for 8 – 10 minutes until skin is blackened, but watch not to burn the flesh.
Remove the peppers from the heat and place in a plastic bag.
Set aside for 30 minutes, or until the peppers are cool enough to handle.
Remove the skin from grilled peppers.
Cut into a small bite size pieces.
Place the chopped onion in a bowl and add the lemon juice.
Toss gently to combine and marinate for 10 minutes.
Add in the white beans, peppers, parsley and olive oil.
Toss to combine.
Season with salt and pepper to taste.
If you want an extra kick add the chilli flakes.
Note: If you want, you can use roasted red peppers from the jar.