Full English Vegan Fry Up

Full English Vegan Fry Up

This fabulous vegan fry up is tasty and filling and contains a wealth of gut-friendly ingredients.

Health Benefits –  good source of protein

Prep: 30 Minutes | Cooking time: 30 Minutes | Servings: 4

Black beans are a great source of dietary fiber which helps to keep the gastrointestinal tract moving and also contain galacto-oligosaccharides, which act like a fertilizer in the gut and provide material for beneficial gut microorganisms to feast on. Ginger is a soothing spice and gentle on the gut.


200g mixed small peppers
3 tbsp olive oil for drizzling
200g wild mushrooms, brushed clean and roughly chopped
200g spinach, washed and roughly chopped

 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

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 200°C/Gas mark 6. Place the peppers on a roasting tray and drizzle over a little of the olive oil.
  2. Roast for 20 minutes or until the skins begin to blister and turn brown.
  3. Remove from the oven.

To make the ketchup:

  1. Drizzle a little more of the olive oil in a pan, add the chopped shallot and sweat until soft.
  2. Add the grated ginger and tamarind paste to the pan and cook gently for 2 minutes before adding the chopped tomatoes and palm sugar.
  3. Simmer for 20 minutes until the sauce is thick.
  4. Season to taste with salt and pepper.

To make the avocado mash:

While the ketchup cooks make the avocado mash.

  1. Simply mix the mashed avocado with the black beans, lemon, garlic and cumin to form a rough paste.
  2. Place the mushrooms in another pan with a drizzle of olive oil.
  3. Cook over a moderate heat for 5 minutes or until the mushrooms are soft.
  4. Move the mushrooms to one side of the pan, add the spinach and cook until it wilts.

Cooking Tips

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.


This dish would be great topped with a poached egg for vegetarians and a rasher or two of bacon for meat eaters.

Per Serving (g)Per 100 g
Calories (kcal/KJ)317 / 132284 / 351
Protein9.6 g2.5 g
Fat16 g4.7 g
Saturated fat3 g0.8 g
Carbohydrate24 g6.4 g
Sugar13 g6.4 g
Fiber10 g2.8 g
Sodium207 mg55 mg
Salt equivalent0.51 g0.14 g
Calories per Serving


Garlic, black beans, avocado and mushrooms are high in FODMAPs

High In Fibre, High In Protein, Mains

Created on 15 Jan, 2022.