Nutrition in Norfolk

.....to help you to better health

Lentil & Bean Casserole

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To support the beneficial bacteria in the Gut we need a good source of fibre and there are many types of dietary fibre in this dish. I have included, black beans however all beans are a great source of fibre and especially for supporting the production of short chain fatty acids (SCFA) which support weight management (post menopause) and mental health. Herbs and spices are a great addition to any dish to encourage the proliferation of beneficial bacteria and give great taste. Nigella seeds are a great source of a compound thymoquinone and this has been shown to have a phytoestrogen (plant oestrogen) benefit and similarly Rosemary, particularly from the compound carnosol. All these foods have great anti-oxidants which support all cell health

Serves 4

Lentil and bean casserole

Ingredients

 

    • 1 red onion sliced

    • 3 cloves garlic chopped

    • 2 medium carrots sliced

    • 2 red peppers chopped into large pieces (deseeded)

    • 150gms red lentils

    • 1 can of black beans or any beans you like – drained and rinsed

    • 5 large tomatoes quartered or a can of chopped tomatoes

    • 1 heaped tablespoon of finely chopped fresh herbs – parsley, thyme, rosemary and marjoram or 1 teaspoon heaped dried herbs

    • A pinch of chilli flakes

    • 2 teaspoons of Nigella seeds or black onion seeds (optional)

    • 2 tablespoon of smoked paprika

    • 2 cms grated ginger root

    • Miso paste – 1 heaped teaspoon

    • 500ml of boiling water

    • Black pepper and sea salt to taste

Method

 

    • Place all the prepared ingredients in a large casserole dish apart from the can of beans and the Miso paste

    • Stir well, cover and place in the oven at 150C for a fan oven or 160C without and Gas mark 2 for 1 ¾ hrs  -this could be made in a slow cooker for 3 hrs

    • Check after 1 hour and stir and add more water if required

    • After 1 ¾ hrs add in the Miso and the beans and stir well

    • Return to the oven for 15 mins

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