This delicious and filling vegan fry-up is a testament to the fact that eating a plant-based, gut-friendly diet doesn’t have to be boring. The recipe includes gut-loving ingredients like ginger, a known stomach-soother, and black beans, a great source of dietary fibre that helps keep the gastrointestinal tract moving while also providing material for healthy gut microorganisms to feast on.
Here’s what you need to make yours:
200g mixed small peppers
3 tbsp olive oil for drizzling
Tomato and tamarind sauce
1 small onion, finely chopped
40g fresh ginger, peeled and finely grated
2 tbsp tamarind paste (available from large supermarkets)
400g tin chopped tomatoes
1 tsp raw cane sugar
1 large ripe avocado, mashed
200g black beans, crushed slightly
1 squeeze of lemon
½ clove garlic, crushed
1 tsp cumin, ground
200g mushrooms, brushed clean and roughly chopped
200g spinach, washed and roughly chopped
And here’s how to make it:
Preheat the oven to 200°C. 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 tomato sauce, drizzle a little more of the olive oil in a pan, add the chopped shallot and cook gently until soft. Add the grated ginger and tamarind paste to the pan and cook for another two minutes before adding the diced tomatoes and sugar. Simmer for 20 minutes until the sauce is thick.
Season with salt and pepper.
While the tomato sauce cooks, make the avocado mash by mixing the mashed avo with the black beans, lemon, garlic and cumin into a rough paste.
Place the mushrooms in another pan, drizzle with olive oil and cook over moderate heat for five minutes or until the mushrooms are soft. Then 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 sauce. (The addition of warm toast is highly recommended here).
For additional gut-friendly support, take Releaf Probiotic Melt 12-strain, which contains a combination of 12 probiotic strains that may help improve or normalise the microbial balance in the human intestines and thereby the functioning of the digestive tract/gut.
Probiotics help keep the gut healthy by balancing ‘good’ and ‘bad’ bacteria in the gut, thus maintaining essential mechanisms underlying the antagonistic effects of probiotics on various microorganisms, including modification of gut microbiota, competitive adherence to the mucosa and epithelium, strengthening of the gut epithelial barrier and modulating the immune system.