Gut Friendly Tomato Base Vege Dish

Name: Gut Friendly Tomato Base Vege Dish
Cuisine: European, Mediterranean
Ingredients: 1 tin red kidney beans (or chickpeas); 500g passata (or can of chopped tomatoes); 200ml chicken stock (make with 1 stock cube); 1 heaped tbsp tomato paste; 1 tbsp red wine vinegar or balsamic; 1.5 tsp paprika; 1 tsp chilli flakes; 1 leek, diced; 1 red pepper, diced; 1 courgette, diced; 1 red onion, diced; 1 carrot diced; 1 handful of cherry tomatoes, cut in 1/2; 12 green olives cut in half; 2 garlic cloves sliced; 1 block of firm tofu (optional) cut in cubes; 1 lemon; fresh parsley (for topping); fresh dill (for topping); 1/2 block of feta cheese (amount for dish and topping); Whole wheat pasta or Wholemeal pittas (for serving dish, optional)

6 steps

inspired to put all of top gut tips into one dish.

Updated at: Sat, 04 May 2024 19:06:51 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories304.8 kcal (15%)

Total Fat8.8 g (13%)

Carbs40.8 g (16%)

Sugars10.2 g (11%)

Protein17 g (34%)

Sodium710.7 mg (36%)

Fiber10.6 g (38%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

In a deep source pan, heat 1 tbsp extra virgin olive oil and sweat all the diced vegetables and garlic with a pinch of salt for 10 minutes until cooked down.

Step 2

Add in the chopped olives, 1.5 tsp smoked paprika, 1 tsp chilli flakes and 1 heaped tbsp tomato puree. Mix well and sweat for another 5 minutes.

Step 3

Tip in the drained red kidney beans, cherry tomatoes, passata, 200ml stock, 1 tbsp of red wine vinegar, and a crumble of feta and simmer for 10 minutes to thicken and reduce. Mix and season to taste.

Step 4

Drop in the firm tofu and turn off the heat. Leave to stand for 5 minutes whilst the tofu warms through.

Step 5

Finish the dish with a good crumble of feta, chopped parsley, dill, lots of lemon zest and a drizzle of olive oil.

Step 6

Serve with a toasted pitta or whole wheat pasta