Ready to brighten up your plate and your palate? This Roasted Pepper Medley is a symphony of vibrant colors and bold flavors. Sweet, smoky roasted peppers meet hearty chickpeas and fresh spinach, all tossed in a tangy red wine vinaigrette. It’s the perfect light lunch, a stunning side dish, or a healthy meal prep option that’s as beautiful as it is delicious!
Ingredients
• 1 red bell pepper / 175g
• 1 orange bell pepper / 175g
• 3 packed cups / 90g fresh spinach leaves
• 2 medium tomatoes / 250g
• 1 cup / 240g canned chickpeas, drained and rinsed
• 4 tablespoons / 60ml red wine vinegar
• 2 teaspoons / 10ml lemon juice
• 1 teaspoon / 5ml extra-virgin olive oil
• ⅛ teaspoon / a pinch garlic powder, or to taste
Instructions
1. Prep the Vegetables: Wash the bell peppers and pat dry. Thoroughly wash and drain the spinach. Wash and slice the tomatoes.
2. Roast the Peppers: Place the whole bell peppers on a foil-lined roasting pan. Broil for about 10 minutes, turning halfway through, until the skins are blackened and blistered on all sides.
3. Steam and Peel: Immediately transfer the hot peppers to a plastic bag or a bowl covered with plastic wrap and seal. Let them steam for at least 10 minutes to loosen the skins.
4. Prepare the Peppers: Once cool enough to handle, remove the blackened skin from the peppers. Cut them in half, discard the seeds and stems, and slice into long strips. Let the strips rest for 2–3 hours to release excess moisture.
5. Final Chop & Dress: Gently wipe the pepper strips dry with a paper towel and cut them into bite-sized cubes. In a large bowl, whisk together the red wine vinegar, lemon juice, olive oil, and garlic powder. Add the drained chickpeas and toss to coat.
6. Combine and Serve: Add the roasted pepper cubes, fresh spinach, and sliced tomatoes to the bowl with the dressed chickpeas. Toss gently to combine and serve immediately.
Nutritional Information
• Serves: 2
• Serving Size: 2 cups
• Cost: ~$2.64
• Calories: 190
• Fat: 4.5g
• Carbohydrates: 31g
• Protein: 10g
• Fiber: 10g
• Sugar: 11g
• Sodium: 390mg
Pro Tips
• Don’t skip the rest! Letting the roasted pepper strips sit for a few hours is crucial. It allows excess water to drain away, preventing a soggy salad and concentrating their sweet, smoky flavor.
• For a faster version, use a 12-ounce jar of pre-roasted peppers, drained and patted dry, instead of roasting your own.
• Boost the flavor by adding fresh herbs like chopped parsley or basil, or a sprinkle of dried oregano to the vinaigrette.
• Add a creamy element by crumbling in some feta cheese (or a vegan alternative) or adding a dollop of hummus when serving.
FAQ
Q: How can I add more protein to this roasted pepper salad
A: This salad already provides a healthy 10g of plant-based protein from the chickpeas. To boost it further, you could add a half-cup of cooked quinoa, a sprinkle of toasted sunflower seeds, or serve it alongside a piece of grilled tofu or tempeh.
Q: Can I make this vegetarian pepper medley ahead of time
A: Absolutely! For best results, you can roast and chop the peppers and mix the vinaigrette up to 3 days in advance, storing them in separate airtight containers in the refrigerator. Combine everything with the fresh spinach and tomatoes just before serving to keep the greens crisp.
Q: What can I substitute for the chickpeas in this recipe
A: If you don’t have chickpeas, you can easily substitute them with other plant-based proteins. Canned cannellini beans, black beans, or even cooked lentils would work wonderfully and maintain the hearty texture of the dish.
Q: How do I turn this roasted pepper salad into a complete vegetarian meal
A: To make this a more filling main course, try serving it over a bed of cooked grains like quinoa or farro. You could also toss in some whole-wheat pasta or add a creamy element like sliced avocado or a dollop of vegan yogurt to make it more substantial.
