Name: Spicy, Nicey, Harissa Butterbean Bowl
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 1/2 a medium head of cauliflower, broken into floretsOlive oil, salt and pepper1/2 an onion, finely chopped1 red pepper, finely chopped1/2 a fresh red chilli, finely chopped (less if you don’t like spice)4 cloves garlic, minced1/2 tbsp smoked paprika250g cherry tomatoes, halved700g cooked butterbeans, plus some of the water from their can (if using 400g cans, pour some of the liquid out of the top first)2 tbsp smokey harissa paste (less if you don’t like spice)2 tbsp cream (I used cashew cream)Squeeze of lemon juice; To serve:toasted slivered almondsFresh mintMore creamPomegranate seeds

Description

Yes, beans cause gas, but farting is not the enemy. It indicates you’re consuming fibre-rich meals, which the bacteria in your microbiome thrive off. Farting also brings us together through laughter 💚

Here’s some tips to help ease bloating and gas:

💨if you’re new to eating lots of fibrous foods (beans, grains, veggies etc) start small and increase the amount over time, so your microbiome can adjust.
💨If you’re very sensitive to fibrous foods, rinse your beans instead of adding their canned water like I did here, and use a little stock for the liquid component instead.
💨Eat slowly, chew food well before swallowing
💨Go for a short gentle walk after your meal
💨Avoid fizzy drinks
💨Sip a herbal tea like peppermint or chamomile after eating.

Ingredients

Scale

1/2 a medium head of cauliflower, broken into florets
Olive oil, salt and pepper
1/2 an onion, finely chopped
1 red pepper, finely chopped
1/2 a fresh red chilli, finely chopped (less if you don’t like spice)
4 cloves garlic, minced
1/2 tbsp smoked paprika
250g cherry tomatoes, halved
700g cooked butterbeans, plus some of the water from their can (if using 400g cans, pour some of the liquid out of the top first)
2 tbsp smokey harissa paste (less if you don’t like spice)
2 tbsp cream (I used cashew cream)
Squeeze of lemon juice

To serve:
toasted slivered almonds
Fresh mint
More cream
Pomegranate seeds

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Instructions

Preheat your oven to 200 Celsius

Roast the cauliflower in olive oil and salt for around 25 mins, until charring at the edges

Fry the onion and red pepper In plenty of olive oil with a pinch of salt until caramelising, around 8 mins. Add the garlic and chilli, fry 3 mins more. Add the halved cherry tomatoes and cook down for a further 8 mins, before adding beans + their juices (or stock) the harissa paste, and the cream. Bubble for 5-7 mins, stirring regularly, then top with the roasted cauli, lemon juice, almonds, pomegranate seeds, more cream and fresh mint.

Serve with toasted sourdough or other cooked grain.

Prep Time: 10 mins
Cook Time: 25 mins
Category: Healthy
Method: Easy