This is the ultimate salad for quick, healthy eating that you can take anywhere in the world. I use this salad as a base, then add variations depending on what's in season and local flavors. In just 10 minutes you have oil-free, gluten-free, Paleo, vegan satisfaction. Make this one of your plant-based essential recipes.
EASY Servings: 6 Ready In: 10 minutes
2 bell peppers, any color
4 tomatoes, any color
2 Tbs fresh basil
1/4 cup pitted olives, and variety
2 cans (15-oz) cannellini beans (or 3 cups cooked beans)
1 Tbs balsamic vinegar
1/4 tsp salt
dash of black pepper
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To make the salad: Seed and thinly slice the bell peppers
Peel, seed, and thinly slice the cucumbers
Remove the hull of the tomatoes and cut into thick wedges.
Thinly chiffonade the basil. You can use other herbs instead, like fresh parsley, thyme, lavender, or mint.
Thinly slice the olives. Olives are optional, especially if you're watching your sodium intake. You can omit completely, or try substituting with artichoke hearts, hearts of palm, or capers.
Drain and rinse the beans. Cannellini are my favorite, but you can use whatever you prefer. Chickpeas, red kidney beans, and even lentils would all work great.
Add the vinegar. Balsamic adds nice sweetness, but you can also use red wine vinegar, champagne vinegar, or even just the juice of one lemon.
Season with salt and pepper. Toss well to combine.
Chef's tip: This salad gets even better after it sits for a day or two. The juices from the tomatoes come out, the vinegar softens the bell pepper, and the flavors swirl together. This is one of my favorite hiking salads. I make a big batch the night before a long hike. By the time I get to my lunch break at the top of the mountain, the flavors are incredible. Yes, the other hikers are jealous. This is so much prettier than granola ;)
Yield: about 8 cups
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Serving size: 1/6 of a recipe (about 1 1/2 cups).
Amount Per Serving
Calories From Fat (9%) 11.43
% Daily Value
Total Fat 1.34g 2%
Saturated Fat 0.22g 1%
Cholesterol 0mg 0%
Sodium 156.26mg 7%
Potassium 606.17mg 17%
Total Carbohydrates 22.56g 8%
Fiber 8.46g 34%
Protein 6.75g 14%
Calcium 68.28mg 7%
Iron 61.83mg 344%
Vitamin A 2019.48IU 40%
Vitamin C 2109.9mg 3517%