Full English vegan fry up

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This fabulous vegan fry up is tasty and 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

Serves 4

What You’ll Need:

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

What To Do:

  • 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.
  • 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.
  • 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.
  • 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.

Recipes by Dr Joan Ransley for Love Your Gut www.loveyourgut.com

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