Pepper Salad with Wholemeal Croutons Recipe

A salad with a difference - captures all the wonderful flavours of the Mediterranean

  • Whole Grain Goodness

    Prep Time

    20 mins

  • Whole Grain Goodness

    Cook Time

    5 mins

  • Whole Grain Goodness

    Serves

    1

  • Whole Grain Goodness

    Cost Per Serving

    £1.00 - £1.24

Nutrition Per Serving

  • Calories377 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat21g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates3g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs39g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars9.5g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre6g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein10g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

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Whole Grain Goodness

Ingredients

  • 150g wholemeal bread
  • 3 tbsp extra virgin olive oil
  • 225g very ripe small plum tomatoes
  • 1 tbsp balsamic vinegar
  • 1 small garlic clove, crushed
  • 125g roasted mixed peppers
  • 8 pitted black olives, halved
  • 4 anchovy fillets, halved lengthways

Method

  1. Tear the bread into small bite sized pieces and drizzle with 1 tablespoon of the oil. Cook under a moderate grill for about 3-5 minutes until starting to crisp.
  2. Put the tomatoes in a bowl, cover with boiling water and leave to stand for up to 2 minutes or until the skins start to split. Skin and halve the tomatoes and scoop the seeds and pulp into a sieve set over a bowl. Use a spoon to press as much juice as possible into the bowl. Add the remaining oil, vinegar and garlic to the juice, and season lightly.
  3. Toss the tomatoes, croutons, peppers, olives and anchovies together in a salad bowl. Pour over the tomato dressing and leave for 10 minutes before serving.

Cooking Tips

  • Ripe, well flavoured tomatoes are essential as their tangy juices are the basis of the dressing.
  • And use roasted peppers from the deli counter, or those packed in cartons. If they're packed in olive oil, use it instead of the extra virgin oil.

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Whole Grain Goodness