Treat your tastebuds and your gut this Love Your Gut Week (17th-23rd September) with this vegan fry up recipe from nutritionist and cook Dr Joan Ransley. Keeping your gut healthy need not be bland or boring, and this recipe is full of gut-friendly dietary fibre, prebiotics and polyphenols – and it’s delicious too. So why not show your gut the love it deserves?
This fabulous vegan fry up is tasty, filling and contains a wealth of gut-friendly ingredients. Black beans are a great source of dietary fibre which helps to keep the gastrointestinal tract moving and also contain galacto-oligosaccharides, which act like a fertiliser in the gut and provide material for beneficial gut microorganisms to feast on. Ginger is a soothing spice and gentle on the gut.
Preparation and cooking time: 40 mins
200g mixed small peppers
3 tbsp olive oil for drizzling
200g wild mushrooms, brushed clean and roughly chopped
200g spinach, washed and roughly chopped
For the tomato and tamarind ketchup:
1 banana shallot, finely chopped
40g fresh ginger, peeled and finely grated
2 tbsp tamarind paste (available form large supermarkets)
400g tin chopped tomatoes
1 tsp of palm sugar
For the avocado and black bean mash:
1 large ripe avocado, mashed
200g black beans, crushed slightly
squeeze of lemon
½ clove garlic, crushed
1 tsp cumin, ground
1 Preheat the oven to 200oC/Gas mark 6. Place the peppers on a roasting tray and drizzle over a little of the olive oil. Roast for 20 minutes or until the skins begin to blister and turn brown. Remove from the oven.
2 To make the ketchup. Drizzle a little more of the olive oil in a pan, add the chopped shallot and sweat until soft. Add the grated ginger and tamarind paste to the pan and cook gently for 2 minutes before adding the chopped tomatoes and palm sugar. Simmer for 20 minutes until the sauce is thick. Season to taste with salt and pepper.
3 While the ketchup cooks make the avocado mash. Simply mix the mashed avocado with the black beans, lemon, garlic and cumin to form a rough paste.
4 Place the mushrooms in another pan with a drizzle of olive oil. Cook over a moderate heat for 5 minutes or until the mushrooms are soft. Move the mushrooms to one side of the pan, add the spinach and cook until it wilts.
5 Serve the mushrooms, spinach, avocado and black bean mash with the tomato and tamarind ketchup. This would be lovely served with fresh toast.
Cooks tip: Palm sugar adds caramel flavour as well as sweetness to a dish. It is great for balancing the acidity of dishes containing tamarind, lemon or lime.
Variation: This dish would be great topped with a poached egg for vegetarians and a rasher or two of bacon for meat eaters.