Butter bean, grilled courgette, roast red pepper & chorizo salad

Gluten Free
Dairy Free
Very Healthy
Health score
81%
Butter bean, grilled courgette, roast red pepper & chorizo salad
60 min.
2
509kcal

Suggestions


Indulge in the vibrant flavors of our Butter Bean, Grilled Courgette, Roast Red Pepper & Chorizo Salad, a delightful and healthy side dish that elevates any meal. This gluten-free and dairy-free recipe is packed with the freshness of grilled courgettes, the smokiness of chorizo, and the earthy sweetness of roasted red pepper. The addition of butter beans and fresh peas not only enhances the texture but also adds a burst of protein and nutrients. Perfect for a light lunch or a main course, this salad is both satisfying and visually appealing, making it a standout addition to any dining table. With a cooking time of just 60 minutes, it's a breeze to prepare, ensuring you can enjoy this delicious and nutritious dish whenever the craving strikes.

Ingredients

  • tbsp olive oil extra virgin extra-virgin for brushing
  • 100 chorizo diced
  • tsp sherry vinegar 
  •  bell pepper red halved deseeded
  • 100 peas fresh
  • 100 avarakkai / broad beans 
  •  zucchini sliced
  • 400 butter beans rinsed drained canned
  • 0.5  juice of lemon 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • whisk
  • grill
  • slotted spoon

Directions

  1. Heat grill to high.
  2. Heat the olive oil in a frying pan over a medium heat.
  3. Add the chorizo and cook for 7-9 mins, until it is cooked through and has released its oil. Take chorizo out of the pan with a slotted spoon and set aside. Reduce heat, whisk in vinegar, then remove pan from heat.
  4. Put the pepper on a baking sheet, cut-side down then grill for 3-4 mins, or until the skin blisters and starts to turn black.
  5. Put the pepper in a bowl and cover with cling film. Once it is cool, peel off the skin, remove the seeds and then tear the pepper into strips.
  6. Cook peas and broad beans in boiling salted water for 1-2 mins, then tip into a big bowl of ice cold water to keep their bright green colour.
  7. Drain and set aside.
  8. Heat a griddle pan until hot.
  9. Brush the courgettes with a little bit of olive oil, then cook on both sides for 1-2 mins until just tender but not soft.
  10. Add the butter beans and rest of the ingredients to the pan with the dressing.
  11. Add the lemon juice and seasoning and gently toss everything together.

Nutrition Facts

Calories509kcal
Protein21.1%
Fat34.95%
Carbs43.95%

Properties

Glycemic Index
106.67
Glycemic Load
14.71
Inflammation Score
-10
Nutrition Score
33.65652179718%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.37mg
Kaempferol
0.01mg
Quercetin
1.46mg

Nutrients percent of daily need

Calories:509.15kcal
25.46%
Fat:20.17g
31.03%
Saturated Fat:5.78g
36.13%
Carbohydrates:57.05g
19.02%
Net Carbohydrates:38.67g
14.06%
Sugar:11.33g
12.59%
Cholesterol:31.25mg
10.42%
Sodium:695.97mg
30.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.39g
54.79%
Vitamin C:134.31mg
162.8%
Manganese:1.56mg
77.86%
Fiber:18.38g
73.53%
Folate:260.41µg
65.1%
Vitamin A:2823.96IU
56.48%
Vitamin B6:0.8mg
39.93%
Magnesium:158.97mg
39.74%
Iron:7.11mg
39.49%
Potassium:1341.88mg
38.34%
Phosphorus:355.25mg
35.53%
Copper:0.69mg
34.65%
Vitamin K:29.41µg
28.01%
Vitamin B1:0.41mg
27.58%
Vitamin B2:0.41mg
24.38%
Zinc:3.21mg
21.37%
Vitamin B3:3.4mg
16.98%
Selenium:11.66µg
16.66%
Vitamin E:2.27mg
15.13%
Vitamin B5:1.25mg
12.47%
Calcium:108.69mg
10.87%