Butter bean & chilli tomato salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
87%
Butter bean & chilli tomato salad
25 min.
4
215kcal

Suggestions


Looking for a vibrant and nutritious addition to your meal repertoire? Look no further than this delectable Butter Bean & Chilli Tomato Salad! Bursting with flavor and packed with health benefits, this recipe is perfect for anyone seeking a light yet satisfying dish. With an impressive health score of 87, it checks all the right boxes: vegetarian, vegan, gluten-free, and dairy-free. The salad can be enjoyed as a refreshing side dish, an enticing antipasti, or even a wholesome snack.

This salad features the creamy goodness of large butter beans complemented by the juicy sweetness of fresh tomatoes, creating a delicious contrast in texture. The heat from the red chilli adds a delightful kick, while fragrant basil elevates the overall flavor profile of the dish. Drizzled with olive oil and tangy red wine vinegar, each bite is a burst of Mediterranean goodness.

Ready in just 25 minutes, this simple yet impressive recipe is perfect for busy weeknights or gatherings with friends. Serve it alongside grilled vegetables or as a stand-alone starter that will surely impress your guests. Because it’s so nutritious, you can indulge guilt-free! Treat yourself and your loved ones to a bowl of this vibrant salad, and make your meals not only taste amazing but also feel good.

Ingredients

  • 540 shell beans 
  • 500 tomatoes cored peeled
  •  to 5 chilies red
  • bunch basil 
  •  garlic clove 
  • tbsp olive oil 
  • tbsp red wine vinegar 

Equipment

  • food processor
  • bowl
  • mixing bowl

Directions

  1. Drain and rinse the butter beans and place in a mixing bowl. Chop the tomatoes and add to the beans.
  2. Place the chilli, basil (reserving a few small leaves) garlic, olive oil and vinegar in the small bowl of a food processor then whizz until smooth.
  3. Add to the tomatoes and beans, season and mix.
  4. Serve scattered with a few small leaves.

Nutrition Facts

Calories215kcal
Protein21.33%
Fat17.38%
Carbs61.29%

Properties

Glycemic Index
53.63
Glycemic Load
7.63
Inflammation Score
-8
Nutrition Score
17.996956203295%

Flavonoids

Naringenin
0.85mg
Kaempferol
0.11mg
Myricetin
0.17mg
Quercetin
0.74mg

Nutrients percent of daily need

Calories:215.48kcal
10.77%
Fat:4.33g
6.66%
Saturated Fat:0.64g
4.03%
Carbohydrates:34.35g
11.45%
Net Carbohydrates:23.19g
8.43%
Sugar:7.81g
8.68%
Cholesterol:0mg
0%
Sodium:10.54mg
0.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.95g
23.91%
Manganese:0.9mg
44.87%
Fiber:11.17g
44.67%
Vitamin C:33.9mg
41.1%
Folate:134.77µg
33.69%
Potassium:1028.67mg
29.39%
Vitamin A:1253.92IU
25.08%
Vitamin K:24.57µg
23.4%
Iron:3.79mg
21.07%
Copper:0.42mg
20.79%
Vitamin B6:0.39mg
19.33%
Magnesium:76mg
19%
Phosphorus:187.25mg
18.73%
Vitamin B1:0.27mg
18.26%
Zinc:1.55mg
10.34%
Vitamin E:1.52mg
10.11%
Selenium:6.24µg
8.92%
Vitamin B3:1.47mg
7.37%
Vitamin B5:0.71mg
7.12%
Vitamin B2:0.11mg
6.47%
Calcium:42.18mg
4.22%