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
- 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.
- Roast for 20 minutes or until the skins begin to blister and turn brown.
- Remove from the oven.
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.
To make the avocado mash:
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.
- 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.
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
|317 / 1322
|84 / 351
Garlic, black beans, avocado and mushrooms are high in FODMAPs
Created on 15 Jan, 2022.Print