Bell Pepper Salad

Bell Pepper Salad Recipe - Vegetarian Meal with Cannellini, Soy Bacon, and Feta

Preparation time: 15 minutes | Cooking time: 10 minutes | Servings: 2 |

Vegetarian diet

Introduction

Bell Pepper Salad is a vibrant, nutritious, and delicious dish that combines the sweet and tangy flavors of bell peppers with the rich textures of beans, peas, and feta cheese. This recipe is a testament to the versatility of bell peppers and showcases how they can be transformed into a filling and flavorful salad. Perfect for a light lunch, side dish, or healthy snack, this Bell Pepper Salad is not only easy to make but also packed with nutrients.

History

The concept of stuffing vegetables has been around for centuries, with various cultures adopting their own versions and ingredients. The Bell Pepper Salad recipe draws inspiration from Mediterranean cuisine, known for its emphasis on vegetables, legumes, and healthy fats. Over time, the recipe has evolved, incorporating ingredients like soy “bacon” to cater to modern dietary preferences and lifestyles, making it a contemporary twist on a classic idea.

Ingredients

1 large bell pepper, yellow, orange or red
1 tsp olive oil
4 strips soy “bacon”
0.5 cup canned cannellini or navy beans, drained and rinsed
0.5 cup cooked green peas
3 tbsp snipped dill weed
0.5 cup crumbled feta cheese
salt and freshly ground black pepper to taste
3 tbsp pine nuts

How to prepare

Slice the bell pepper in half lengthwise, being careful to cut through the stem end while keeping the end intact.
Remove the seeds and inner membranes, and set them aside.
Heat the olive oil in a large skillet over medium-low heat.
Cook the soy “bacon” until it is browned, turning it several times for about 5 to 7 minutes. Be careful not to burn it.
In a mixing bowl, combine the beans, peas, dill weed, feta cheese, salt, and pepper to taste. Toss well to mix everything together.
Carefully spoon the mixture into the pepper halves, sprinkle with pine nuts, and serve.

Variations

For a non-vegetarian version, replace soy “bacon” with real bacon or add grilled chicken strips. You can also experiment with different types of beans or cheeses to suit your taste.

Cooking Tips & Tricks

To ensure the bell peppers retain their shape and vibrant color, consider blanching them briefly before stuffing. This process involves boiling the peppers for a few minutes and then plunging them into ice water. Also, toasting the pine nuts before sprinkling them on top can enhance their flavor and add a delightful crunch to the salad.

Serving Suggestions

This salad can be served as a standalone dish or accompanied by a light soup or crusty bread for a more filling meal. It's also perfect for picnics and potlucks.

Cooking Techniques

Blanching the bell peppers and toasting the pine nuts are two techniques that can elevate the flavors and textures of this salad. Additionally, gently mixing the filling will ensure that the ingredients are evenly distributed without crushing the beans and peas.

Ingredient Substitutions

If feta cheese is not to your liking, goat cheese or shredded mozzarella can be excellent alternatives. For a nut-free version, roasted sunflower seeds can replace pine nuts.

Make Ahead Tips

The filling for the Bell Pepper Salad can be prepared a day in advance and stored in the refrigerator. Stuff the bell peppers just before serving to maintain the freshness and crunch of the vegetables.

Presentation Ideas

Serve the stuffed bell peppers on a bed of mixed greens or alongside sliced tomatoes for added color and freshness. Garnish with extra dill weed or a drizzle of balsamic glaze for a touch of elegance.

Pairing Recommendations

A crisp white wine, such as Sauvignon Blanc or Pinot Grigio, pairs beautifully with the flavors of this salad. For a non-alcoholic option, a sparkling water with a squeeze of lemon complements the dish well.

Storage and Reheating Instructions

Leftover Bell Pepper Salad can be stored in an airtight container in the refrigerator for up to 2 days. It is best enjoyed cold or at room temperature, as reheating may cause the bell peppers to become overly soft.

Nutrition Information

Calories per serving

A serving of Bell Pepper Salad contains about 200-250 calories, making it a light yet satisfying option that can fit into various dietary plans.

Carbohydrates

This Bell Pepper Salad is relatively low in carbohydrates, with the main sources being the beans and peas. A serving of this salad contains approximately 15-20 grams of carbohydrates, making it a suitable option for those monitoring their carb intake.

Fats

The healthy fats in this recipe come primarily from the olive oil and pine nuts. Olive oil is rich in monounsaturated fats, which are beneficial for heart health, while pine nuts contain polyunsaturated fats, including omega-3 fatty acids. The total fat content per serving is around 10 grams.

Proteins

The combination of beans, peas, and soy “bacon” makes this salad a good source of plant-based protein. Each serving provides approximately 8-10 grams of protein, essential for muscle repair and growth.

Vitamins and minerals

Bell peppers are an excellent source of vitamins A and C, both of which are powerful antioxidants. The salad also provides calcium from the feta cheese, iron from the beans and peas, and magnesium from the pine nuts. These nutrients play vital roles in maintaining healthy bodily functions.

Alergens

This recipe contains dairy (feta cheese) and may not be suitable for individuals with a dairy allergy or intolerance. It is also important to check the labels of canned beans and soy “bacon” for potential allergens.

Summary

Overall, the Bell Pepper Salad is a nutritious dish that provides a balanced mix of carbohydrates, proteins, and healthy fats, along with essential vitamins and minerals. It is relatively low in calories and can be adapted to suit different dietary needs.

Summary

The Bell Pepper Salad is a colorful, nutritious, and versatile dish that can be adapted to suit various dietary preferences. With its combination of fresh vegetables, legumes, and healthy fats, it offers a balanced meal that is both satisfying and delicious. Whether you're looking for a light lunch option or a unique side dish, this salad is sure to impress.

How did I get this recipe?

I remember the joy I felt when I first stumbled upon this recipe for Bell Pepper Salad. It was many years ago, when I was just a young girl living in a small village in the countryside. My grandmother, who was an amazing cook, had passed down her love for cooking to me, and I was always eager to learn new recipes and techniques from her.

One day, while I was helping my grandmother in the kitchen, she received a visit from an old friend who had just returned from a trip to a far-off place. As they sat and chatted, my grandmother's friend mentioned a delicious salad she had tried during her travels. It was made with fresh bell peppers, onions, and a tangy dressing that brought out the flavors of the vegetables perfectly.

I listened intently as they discussed the ingredients and preparation of the salad, and I knew that I had to try making it myself. My grandmother's friend was kind enough to jot down the recipe for me, and I eagerly copied it into my recipe book.

The next day, I set out to gather the ingredients for the Bell Pepper Salad. I visited the local market and carefully selected the freshest bell peppers, crisp onions, and a few other ingredients that were needed for the dressing. Back in the kitchen, I followed the recipe step by step, chopping the vegetables into perfect little cubes and mixing up the dressing with just the right amount of tanginess.

As I took my first bite of the finished salad, I was transported to a world of flavors and textures that I had never experienced before. The crunch of the bell peppers, the sweetness of the onions, and the zingy dressing all came together in perfect harmony. I knew that this recipe would become a favorite in my household for years to come.

Over the years, I have made the Bell Pepper Salad countless times for family gatherings, potlucks, and even just for a simple weekday lunch. Each time, it brings back memories of that day when I first learned how to make it, and the joy and excitement I felt at discovering a new recipe.

As I have grown older, I have added my own twist to the Bell Pepper Salad, experimenting with different herbs and spices to make it even more flavorful. I have also passed the recipe down to my own children and grandchildren, who now enjoy making it themselves.

To me, the Bell Pepper Salad is more than just a recipe – it is a symbol of the love and passion that I have for cooking, and the joy that sharing a delicious meal with loved ones can bring. I am grateful to my grandmother's friend for introducing me to this wonderful dish, and I will always cherish the memories of that day when I first stumbled upon the recipe for Bell Pepper Salad.