A delicious casserole is just the thing when you’re after something substantial. Jarred artichokes are a handy way to add prebiotics to a meal, satisfying your gut bacteria. Olives bring flavour and fibre, and the lemon juice adds a delightful acidity to your plate while helping your body absorb the iron from the beans
Fibre 10-15g Plants 11
Preparation time: 15 minutes
Cook time: 20 minutes
Ingredients (Serves 4)
2 tbsp extra virgin olive oil
1 onion, finely chopped
1 carrot, peeled and cut
into 1cm dice
3 garlic cloves, chopped
1 x 400g tin chopped tomatoes
1½ tbsp harissa
1 x 400g tin borlotti beans
and their liquid
2 tbsp Boosting Bouillon
(optional; page 259)
1 x 285g jar artichokes,
drained and roughly chopped
(160g drained weight)
80g sundried tomatoes,
roughly chopped
75g pitted olives
200g frozen green beans
(or a 200g mix of any greens
from your freezer or fridge)
Juice of ½ lemon
Salt and black pepper
Top-up
Mixed ACV Pickle (page 264)
Swap
Stock cube for Boosting Bouillon
Method
- Heat the olive oil in a large casserole dish over a
medium heat and sauté the onion and the carrot for
4 minutes, stirring occasionally until the onion has
softened. Add the garlic and cook for 1 minute more. - Add the tinned tomatoes, harissa, borlotti beans and
their liquid, Boosting Bouillon (if using), artichokes, sun
dried tomatoes and olives. Simmer, covered with a lid,
for 10 minutes. - Stir in the frozen green beans and cook, covered,
for 3–4 minutes longer until the beans are tender.
Add the lemon juice just before serving and season
with a generous pinch of salt and pepper.
