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Chorizo and bean salad

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Chorizo and bean salad
Chorizo and bean salad
  • Serves: 4

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Mid-price

A quick and easy summery chorizo and bean salad bursting with a spicy Mediterranean flavours like chorizo, sun-blush tomatoes and peppers. This recipe serves 4 people and will take 25 mins to prepare and cook. A portion of this mouth-watering salad works out at 300 calories per serving which is ideal if you're calorie counting. This salad would make a hearty lunch, light dinner or interesting side if you've got friends over for a BBQ in the summer months. This salad is best prepared and served as soon as it's made. Any leftovers can be stored to eat the next day in an airtight container in the fridge.

Ingredients

  • 2tsp olive oil
  • 125g (4oz) piece chorizo ring, sliced
  • 2 shallots, or 1 small red onion, peeled and finely chopped
  • 2 sticks celery, finely sliced
  • 1 orange, yellow or red pepper, deseeded and cut into chunks
  • 150ml ( pint) white wine
  • 410g can cannellini beans, rinsed and drained
  • 150g (5oz) sun-blush tomatoes, drained, or 8 baby plum tomatoes, halved
  • 4 spring onions, trimmed and sliced
  • Handful of fresh parsley or basil leaves
  • Crusty bread, to serve

Use borlotti or fresh green beans instead of cannellini beans, if you prefer

Method

  1. Heat a frying pan, add the oil and chorizo, and fry for 2-3 mins. Add the shallot or onion, the celery and pepper, and stir-fry for 5 mins.
  2. Pour in the wine and simmer for 2-3 mins, or until the liquid is reduced by about half.
  3. Stir in the beans and simmer for a few mins to warm them through.
  4. Add the tomato and spring onion. Spoon into a serving bowl and top with parsley or torn basil leaves. Serve with bread.


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Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 75(kcal)
  • Fat 3.1g
  • Saturates 1.0g
  • Sugars 0.0g
  • Salt 0.0g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

Your rating

Average rating

  • 3
(38 ratings)

Your comments

Marilyn

I must admit not being on a diet I am not aware of the calories in this dish, but one thing I will say is that I do not think you need any oil especially if you are frying the chorizo first. That itself will generate enough oil from the sausage to fry everything else. All adding extra oil will do is make it greasy and end up burning your chorizo.

MaBaCk

So all in all serving 4 this is about 280 or 425 with a crusty white roll each, not 75. Still a perfectly healthy evening meal but the above is misleading. Feel I need to fact check all the recipes now.

Ceri Hadland

That's because it is 75 calories per portion and the recipe is for 4 portions. 75 calories x 4 = 300 calories ...... I've just used what I already had at home - read and yellow peppers, a tin of mixed bean spicy salad, tin of plum tomatoes, chopped up an ordinary single pork & beef sausage and had a green salad with it. Very tasty and filling :p

Medisin

Where do they get the nutrition info for this? Do they just make it up at random? I've worked it out manually, it's closer to 300 calories & 18g fat per serving, and that's before you start serving it with bread. Pretty irresponsible really. Unless there's a new miracle chorizo that I don't know about...

KateCB

If you use only green peppers rather than coloured, this cuts the calories, also use the spring onion tops and not the bulbs - less calories and sugar. No mention of how much the 'crusty bread' costs you is there!!

KateCB

DId you get an answer to this? I want some diet chorizo too!

KateCB

Agreed, chorizo is very high in fta, plus the olive oil - I don't believe this at all!

Brendan

This cannot be right, the chorizo alone would be close to 100 calories per serving not to mention everything else. Where are you getting this diet chorizo?

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