This smoky butterbeans on sourdough toast recipe is ideal for batch-cooking and enjoying at any time during the day. It is scrumptiously spooned on top of slices of sourdough – but is equally delicious as a filling for a baked sweet potato or with quinoa or brown rice. It is a great way to fight food waste and increase your vegetable intake as you can adjust the veggies depending on what you have in the fridge (courgettes and mushrooms are good additions).
You can also switch up the beans – cannellini and borlotti beans also work well. Beans are an excellent source of fibre (helping to promote a healthy gut), count as 1 of your 5 a day and are a good plant-based protein to include as part of a vegetarian or vegan diet. For toppings; vegetarians can enjoy cheese which is a good source of calcium, vitamin B12 and probiotic bacteria (there are also vegan cultured cashew alternatives). Certain yoghurts are also good probiotics, try stirring freshly snipped chives through plain yoghurt and adding a spoonful on top of the bean mix.
Serves 4
Ingredients:
- 1-2 tbsp olive oil
- 2 onions, chopped
- 1 red pepper, deseeded and chopped
- 2 cloves of garlic, finely chopped
- 1 red chilli, deseeded and finely chopped (see tip) 2 x 400g chopped tomatoes
- 2 x 400g butterbeans, rinsed and drained
- 250 ml hot vegetable bouillon
- 1 tsp smoked paprika
- Salt and pepper, to taste
To Serve:
- Slices of sourdough, toasted
- 2 to 3 tbsp freshly chopped coriander or parsley Grated cheese or plant-based alternative (optional) Spoonful of yoghurt or plant-based alternative (optional)
Method:
- Heat the oil in a large non-stick pan and cook the onion for 10-15 minutes until softened, but not coloured, stirring often. Add the pepper and cook for another 5 minutes.
- Add the garlic and chilli and cook for a further minute. Pour in the chopped tomatoes, followed by the beans, hot vegetable bouillon and smoked paprika.
- Bring to the boil then reduce the heat and simmer gently for 25-30 minutes, stirring often, until the mixture has thickened and reduced. Season to taste with salt and freshly ground black pepper.
- Spoon on top of slices of toasted sourdough, sprinkle with coriander and add your choice of toppings.
Top Tip
If you prefer, use crushed chilli flakes. This will allow you to control the heat more and adjust to suit your taste.
This recipe is a great source of prebiotic fibre and also if you use tinned beans, legumes it will also be a great addition to a low FODMAP diet if you want to boost your daily intake of probiotics try our probiotic supplement Daily Vitality
