Warm Salad with Green Flageolet Beans and Peppers

52 Reviews

90% would make this recipe again

Preparation : 10 min Cooking : 15 min

290 calories/serving

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Ingredients

6 cloves	garlic, crushed
2	yellow or red sweet peppers, cut into strips	400 g
3 cups	green kidney / flageolet beans (canned), rinced and drained	750 mL
1/4 cup	olive oil	65 mL
2 tbsp	wine vinegar	30 mL
1 pinch	salt [optional]	0.2 g
	ground pepper to taste [optional]
1/8 tsp	Espelette pepper (powder), or cayenne pepper	0.4 g
2 tbsp	Italian parsley, fresh, chopped	10 g

Method

Prepare the vegetables: crush the garlic cloves and cut the peppers into strips (about 1 cm wide). Drain the flageolet beans, rinse them, then drain them again.
Heat the oil in a large pan over medium heat. Add the garlic cloves and cook 2-3 min until they are lightly coloured. Add the peppers then cook 8-10 min until they are a bit soft. Add the vinegar and flageolet beans. Season with salt and pepper, then add the Espelette or cayenne pepper (to taste). Heat through about 2 min, with stirring.
Sprinkle with the chopped parsley then serve.

Nutrition Facts Table

per 1 serving (210g)

Amount % Daily Value
Calories 290
Fat 18 g 27 %
Saturated 2.2 g + Trans 0 g 11 %
Cholesterol 0 mg
Sodium 550 mg 23 %
Carbohydrate 26 g 9 %
Fibre 4 g 16 %
Sugars 2 g
Net Carbs 22 g
Protein 9 g
Vitamin A 18 %
Vitamin C 145 %
Calcium 5 %
Iron 4 %

Amount

% Daily Value

Calories

290

Fat

18 g

27 %

Saturated 2.2 g
+ Trans 0 g

11 %

Cholesterol

0 mg

Sodium

550 mg

23 %

Carbohydrate

26 g

9 %

Fibre

4 g

16 %

Sugars

2 g

Net Carbs

22 g

Protein

9 g

Vitamin A

18 %

Vitamin C

145 %

Calcium

5 %

Iron

4 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	1	serving
Grain Products :	0	serving
Milk and Alternatives :	0	serving
Meat and Alternatives :	1	servings

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Claims

This recipe is :

Free :: Added Sugar
Excellent source of :: Folacin, Vitamin C, Vitamin E, Vitamin K
Good source of :: Fibre, Vitamin A
Source of :: Calcium, Manganese, Phosphorus, Vitamin B6

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DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group	Exchanges
Starches	1
Vegetables	1
Meat and Alternatives	1
Fats	2

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Members' Reviews

52 Reviews (50 with rating only ) 90% would make this recipe again

Sort By: Most Recent| Rating | Most Helpful

cinzia 5 Warm Salad with Green Flageolet Beans and Peppers

november 24, 2011 | I would make this recipe again

@RichVick: FYI here's the dictionary definition of Salad. "Salad is any of a wide variety of dishes, including vegetable salads; salads of pasta, legumes, eggs, or grains; mixed salads incorporating meat, poultry, or seafood; and fruit salads". As you can see, it applies to this recipe as well ;=)

Useful 1