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Pepper and olive bruschetta
A simple and delicious combination of peppers, tomatoes and black olives tossed in olve oil, oregano and garlic dressing, served on garlic toasts.
What you need
- 1 red pepper, skinned, cored, de-seeded and chopped
- 1 green pepper, skinned, cored, de-seeded and chopped
- 1 yellow pepper, skinned, cored, de-seeded and chopped
- 1 small onion, peeled and finely chopped
- 3 plum tomatoes, chopped
- 8 pitted black olives, halved
- 1 clove garlic, peeled and crushed
- 100 ml extra virgin olive oil
- 2 tsp chopped fresh oregano
- seasoning
- for the toasts
- 1 ciabatta bread, cut into thick slices
- 1 clove garlic, peeled and halved
Method
Mix together the peppers, onions, tomatoes and black olives and crushed garlic in a bowl. Stir in the oil, oregano and seasoning.
Toast the bread slices lightly on both sides. Rub the garlic halves over the toasts while still hot. The more you rub, the more pungent the toasts will be.
Place toasts on a serving plate. Spoon over the pepper mixture and serve.
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Preparation 5 minutes Cook 2 minutes Total 7 minutes -
Energy 284 kcal/serving Fat 9.32 g/serving Carbohydrates 65.62 g/serving Glycaemic Index 25 Glycaemic Load 4.17 
Serving suggestion
Cook's tip
To skin peppers, char the skins under a hot grill. Leave in a plastic bag to cool. Skins can then be removed easily.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1192 | 456 | 10475 | 8350 |
| Energy (kcal) | 284 | 109 | 2500 | 2000 |
| Protein (g) | 2.82 | 1.08 | ||
| Carbohydrate (g) | 16.9 | 6.47 | 345 | 275 |
| Fat (g) | 24.3 | 9.32 | 95 | 70 |
| Fat (saturated) (g) | 3.31 | 1.27 | ||
| Fibre (g) | 3.30 | 1.27 | ||
| Sodium (mg) | 134 | 51.7 | ||
| Salt (equivalent) (g) | 0.34 | 0.13 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 212 | 81.4 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.29 | 0.11 | 2 |
| Vitamin C (mg) | 134 | 51.3 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.88 | 1.49 | 10 |
| Zinc (mg) | 0.37 | 0.14 | 15 |
| Calcium (mg) | 33.3 | 12.7 | 800 |
| Folate (mcg) | 46.8 | 17.9 | 200 |
| Iron (mg) | 1.58 | 0.61 | 14 |
| Magnesium (mg) | 26.8 | 10.3 | 300 |
| Niacin (mg) | 1.68 | 0.64 | 18 |
| Pantothenic acid (mg) | 0.47 | 0.18 | 6 |
| Riboflavin (mg) | 0.11 | 0.04 | 1.6 |
| Phosphorous (mg) | 63.3 | 24.2 | 800 |
| Thiamin (mg) | 0.16 | 0.06 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, fresh oregano or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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