Here’s a simple yet hearty meal that can satisfy the whole family for dinner, or can be a great addition as a side dish. And, if you make some extra it can be re-heated for lunch the next day to save you some time in the kitchen.
Beans, a common variety of legumes, can be counted as both a protein and a vegetable due to their nutrient content. Beans are packed with protein, and minerals like iron and zinc, but also contain fiber, folate (vitamin B9), and potassium (1).
The bell peppers in this dish are actually fruits, belonging to the nightshade family. Bell peppers are low in calories and are an excellent source of vitamin C, and other antioxidants, which help protect our cells from oxidative damage. Bell peppers also contain other vitamins and minerals like vitamin K1, beta carotene, vitamin E, vitamins B6 and B9 (folate), and manganese and iron (2).
Here’s the recipe:
2 cups cooked white beans, or 1 15-ounce can of white beans, drained and rinsed
¼ cup avocado oil
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
1 medium yellow bell pepper, chopped
1 small onion, chopped
2-3 garlic cloves, minced
½ can black olives, chopped
8 cherry tomatoes, halved
1 tsp. tomato paste diluted with ¼ cup warm water
Sea salt, black pepper, oregano, parsley, to taste
Preheat the oven to 350 degrees F. Place all of the ingredients in a large baking dish, stir to combine, cover, and bake for about 20-30 minutes or until the peppers are cooked. Uncover and roast or broil to brown – about 2-5 minutes longer. (Serves 2-4)
*Note: you can top with feta or parmesan cheese to increase the nutrient profile of this dish.
You’ll find another simple bean and vegetable recipe here.