Happy Meat Free Monday!

Understanding your gut can be confusing, particularly when it comes to what to eat and which ingredients can support and improve digestive health.

To help, Love Your Gut Week has partnered with author and writer Dr Joan Ransley to share some simple recipes that both you and your gut will love.

Read more: Meat Free Mondays: Aubergine Parmigiana with crunchy croutons and melted mozzarella

Smokey Beans topped with Feta Cheese and Coriander is packed full of different beans and tasty veggies to add depth and texture, helping to keep the gut happy.

The beans are a good source of fibre and a complex carbohydrate, meaning it is digested slowly by the gut. The combination of herbs and spices also increases the diversity of plants in the dish and adds additional micronutrients.

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves 4

Ingredients

• 1 tbsp olive oil
• 1 medium onion, sliced
• 2 sticks of celery, diced
• 2 red peppers, seeds removed and roughly chopped
• 2 cloves of garlic, peeled and chopped
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 2 x 400g tins of mixed beans, drained
• 400g can chopped tomatoes
• 150g feta cheese, crumbled
• Small bunch coriander, leaves and stalks chopped (or fresh parsley)

Method

1. Warm the olive oil in a large pan and add the onion, celery, red peppers, garlic, smoked paprika and cumin. Cook for a few minutes until the vegetables are soft but not coloured.
2. Add the beans and chopped tomatoes to the vegetables. Fill one of the empty cans with water and add it to the pan. Add half of the chopped coriander. Stir well and bring the pan to the boil. Turn the heat down to a simmer and cook for 20 minutes until the tomato sauce is rich and thick. Add a splash of water if the sauce for the beans gets too dry.
3. Divide the beans between four plates and scatter with crumbled feta cheese and chopped coriander. Serve with baked sweet potato wedges or wholemeal brown rice.

Cooking tip: Both the tender stalks and leaves of coriander can be chopped up and used in recipes. If you don’t like coriander, you can use fresh parsley instead.

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