Italian bean & olive salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
48%
Italian bean & olive salad
30 min.
8
104kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with our Italian Bean & Olive Salad, a delightful side dish that's perfect for any occasion! Bursting with colorful ingredients, this salad showcases the sweetness of charred yellow and red peppers, the crispness of green beans, and the juicy pop of cherry tomatoes. Each bite is enhanced by the briny goodness of capers and black olives, creating a harmony of taste that’s both refreshing and satisfying.

This salad is not only a feast for the eyes but also fits various dietary preferences. Vegetarian, vegan, gluten-free, and low FODMAP, it caters to everyone at your table, ensuring that no one misses out on the deliciousness. The addition of fresh basil, with its aromatic notes, brings everything together, making each mouthful an exciting experience.

Ready in just 30 minutes, this Italian Bean & Olive Salad is a quick yet impressive option for family gatherings, picnics in the park, or casual weeknight dinners. With only 104 calories per serving, you can indulge guilt-free while enjoying the healthy benefits of fresh vegetables and wholesome ingredients. Dive into this culinary adventure and impress your loved ones with a dish that truly embodies the essence of Italian cuisine!

Ingredients

  •  bell pepper yellow
  •  bell pepper red
  • 300 green beans 
  • 300 cherry tomatoes halved
  • tbsp capers 
  • handfuls olives black
  • tbsp olive oil 
  • tbsp red wine vinegar 
  • large bunch basil shredded whole leaves picked

Equipment

  • bowl
  • grill

Directions

  1. On the barbecue, under the grill or over a flame, blacken the peppers all over, then pop into a bowl and cover with cling film. Once cool, peel, deseed and cut into strips, keeping any juices.
  2. Cook the beans in boiling salted water until crunchy but not squeaky, then drain and drop straight into iced water. To serve, toss everything together, adding the shredded basil at the last minute, and scattering with the small basil leaves to finish.

Nutrition Facts

Calories104kcal
Protein6.24%
Fat64.88%
Carbs28.88%

Properties

Glycemic Index
18.5
Glycemic Load
1.12
Inflammation Score
-8
Nutrition Score
11.412173872409%

Flavonoids

Apigenin
0.01mg
Luteolin
0.57mg
Kaempferol
1.59mg
Myricetin
0.12mg
Quercetin
3.52mg

Nutrients percent of daily need

Calories:104.1kcal
5.21%
Fat:8.06g
12.39%
Saturated Fat:1.12g
7.01%
Carbohydrates:8.07g
2.69%
Net Carbohydrates:5.68g
2.07%
Sugar:3.44g
3.82%
Cholesterol:0mg
0%
Sodium:116.26mg
5.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.74g
3.49%
Vitamin C:106.03mg
128.52%
Vitamin A:1506.98IU
30.14%
Vitamin K:27.33µg
26.03%
Vitamin E:2.05mg
13.67%
Vitamin B6:0.22mg
11.12%
Manganese:0.2mg
10.08%
Folate:39.75µg
9.94%
Fiber:2.38g
9.53%
Potassium:292.99mg
8.37%
Iron:1.03mg
5.71%
Magnesium:21.51mg
5.38%
Vitamin B3:1.06mg
5.29%
Copper:0.1mg
5.25%
Vitamin B2:0.08mg
4.86%
Vitamin B1:0.07mg
4.68%
Phosphorus:40.64mg
4.06%
Calcium:28.34mg
2.83%
Vitamin B5:0.28mg
2.81%
Zinc:0.28mg
1.88%