Italian bean and olive salad
Enjoy the flavors of Italy with our delicious Italian Bean and Olive Salad. This super healthy side dish offers a refreshing boost of vitamin C, making it an excellent addition to any meal. The combination of tender beans and spicy olives creates a symphony of flavors that will transport your taste buds straight to the Mediterranean. In addition, this salad is ideal for eating al fresco, so you can enjoy its delicacies even outdoors. Serve with your favorite main course or enjoy on its own for a delicious and nutritious experience.
Ingredients
- 2 yellow peppers
- 2 red peppers
- 300g green beans
- 300 g cherry tomatoes, halved
- 1 tbsp small capers
- 2 handfuls of black olives, pitted
- 4 tbsp olive oil
- 1 tbsp red wine vinegar
- Large bunch of basil, leaves picked off, large ones roughly chopped, small ones left whole
Preparation steps
- On the grill, under the grill or over a flame, blacken the peppers all over, then place them in a bowl and cover with cling film.
- After the peppers have cooled, peel them, remove the seeds and cut them into strips, reserving the juice.
- Cook the beans in boiling salted water until crisp but not squeaky.
- Drain the beans and add them directly to ice water.
- To serve, combine the peppers, beans and any reserved pepper juice.
- At the last minute, add the chopped basil and mix gently.
- Finally, sprinkle the small basil leaves on top.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 102 | 8g | 1g | 7g | 6g | 3g | 2g | 0.27g |
Equipment and tools
- Knife
- cutting board
- mixing bowl
- platter
Allergen information
This Italian bean and olive salad contains the following allergens:
- None
Storage and leftovers
If there are any leftovers, store the salad in an airtight container in the refrigerator. It can be kept for up to 2 days. Stir well before serving again to ensure all flavors combine well.
Italian bean and olive salad
Ingredients:
- 2 yellow peppers
- 2 red peppers
- 300g green beans
- 300 g cherry tomatoes, halved
- 1 tbsp small capers
- 2 handfuls of black olives, pitted
- 4 tbsp olive oil
- 1 tbsp red wine vinegar
- Large bunch of basil, leaves picked off, large ones roughly chopped, small ones left whole
Health Benefits of Italian Bean and Olive Salad
The Italian Bean and Olive Salad is not only a delicious and refreshing dish, but also offers numerous health benefits. Packed with a variety of hearty vegetables and healthy ingredients, this salad is a nutritious addition to any meal. Let’s explore some of the health benefits offered by the main ingredients of this aromatic salad.
1. Paprika
The bright yellow and red peppers in this salad are rich in vitamins, including vitamin C, vitamin A, and several B vitamins. They are also a good source of fiber, which aids digestion and promotes a healthy gut. In addition, peppers are rich in antioxidants, which protect the body from damage caused by free radicals.
2. Green beans
Green beans are low in calories but high in essential nutrients. They are an excellent source of fiber, which aids digestion and helps maintain regular bowel movements. Green beans also contain vitamins A, C and K, as well as folic acid and potassium, which are important for overall health and well-being.
3. Cherry tomatoes
Not only are cherry tomatoes sweet and juicy, but they also offer a number of health benefits. They are a rich source of antioxidants, particularly lycopene, which has been linked to a reduced risk of certain cancers. Cherry tomatoes are also a good source of vitamins A and C, potassium and fiber.
4. Capers
Capers are low in calories but full of flavor. They give the salad a distinctly spicy taste. These small, pickled flower buds are excellent sources of antioxidants like rutin and quercetin, which help fight inflammation in the body. Capers are also known to aid digestion and promote healthy skin.
5. Olives
Black olives not only add a delicious Mediterranean touch to the salad, but also offer numerous health benefits. They’re a great source of monounsaturated fats, which are heart-healthy fats that help lower bad cholesterol. Olives also contain antioxidants and anti-inflammatory compounds that contribute to overall well-being.
6. Olive oil
Olive oil is a main ingredient in this salad. It is rich in monounsaturated fats, which are considered healthy fats and may help reduce the risk of heart disease and improve total cholesterol levels. Olive oil is also an excellent source of antioxidants and has anti-inflammatory properties.
7. Basil
Basil not only gives the salad a fresh and aromatic taste, but also offers several health benefits. It contains essential oils that have antibacterial properties and can help ward off harmful bacteria. Basil is also a good source of vitamins A, K and C, as well as minerals such as calcium and iron.
Overall, this Italian bean and olive salad is not only a delicious culinary experience but also a nutritional powerhouse. By incorporating this salad into your diet, you can enjoy a combination of hearty vegetables, healthy fats, and antioxidants, contributing to your overall health and well-being.
