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Prep 15 minCook 25 minServes 2
Ingredients
Why metric?
Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
480 g canned no-added-salt cannellini beans, drained and rinsed
2 capsicums, sliced (300 g)
1 red onion, cut into wedges (150 g)
35 g almonds, roughly chopped
100 g baby spinach
25 ml red wine vinegar (25 g)
30 ml extra-virgin olive oil (27 g)
3 g smoked paprika
15 g flat-leaf parsley, chopped
0.5 g iodised table salt
Ground black pepper, to taste
Method
Heat the oven to 220C/425F. Toss the capsicum and onion with half the oil, the paprika and the salt and roast 22-25 minutes, until the edges have blackened in places.
Toast the almonds in a dry pan for 2-3 minutes, until they smell nutty. They burn in the thirty seconds after that.
Whisk the vinegar with the remaining oil and plenty of pepper.
Fold the beans, roast vegetables and dressing together while warm, then stir the spinach through so it wilts in the residual heat.
Scatter the almonds and parsley over.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
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Reduce the chopping step before changing knife technique
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Recipes whose current method does not require a separate hot-liquid transfer, avoiding one specific handling demand.
White Bean and Roast Capsicum Salad with Almonds
Serves 2 · Prep 15 min · Cook 25 min
No-added-salt beans with roast capsicum, red onion and toasted almonds, sharp with sherry vinegar.
Ingredients
480 g canned no-added-salt cannellini beans, drained and rinsed
2 capsicums, sliced (300 g)
1 red onion, cut into wedges (150 g)
35 g almonds, roughly chopped
100 g baby spinach
25 ml red wine vinegar (25 g)
30 ml extra-virgin olive oil (27 g)
3 g smoked paprika
15 g flat-leaf parsley, chopped
0.5 g iodised table salt
Ground black pepper, to taste
Approximate per serving
2377 kJ / 568.2 kcal · protein 27.7 g · carbohydrate 42.5 g · fibre 28.6 g · fat 24.9 g · sodium 181 mg
Method
Heat the oven to 220C/425F. Toss the capsicum and onion with half the oil, the paprika and the salt and roast 22-25 minutes, until the edges have blackened in places.
Toast the almonds in a dry pan for 2-3 minutes, until they smell nutty. They burn in the thirty seconds after that.
Whisk the vinegar with the remaining oil and plenty of pepper.
Fold the beans, roast vegetables and dressing together while warm, then stir the spinach through so it wilts in the residual heat.
Scatter the almonds and parsley over.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
Mediterranean-style everyday cooking with less added sugar and fewer sweetened drinks, which is where current MASLD guidance points. Whether your liver has changed is a clinical question: diagnosis, fibrosis staging and medicines stay with your team.
