Rainbow Beanzotto
A simple, nourishing meal that can support digestion, energy, and appetite - particularly helpful if you’re looking to increase your fibre intake.
In midlife, symptoms like constipation, bloating, low energy, or gradual weight gain can often be linked, in part, to not getting enough fibre day to day. Meals like this are an easy, realistic way to start addressing that.
Beans are a key ingredient here. They’re naturally high in fibre and provide a useful source of plant protein, helping with fullness, appetite regulation, and more stable energy. Combined with a variety of colourful vegetables, this dish also delivers a wide range of vitamins, minerals, and plant compounds that support gut health.
The fibres in beans help feed beneficial gut bacteria, producing short-chain fatty acids such as butyrate, which play an important role in supporting the gut lining and overall metabolic health.
Simple, flexible, and easy to adapt, this is a meal you can come back to again and again
Ingredients
Serves: 41 small red onion, finely chopped
1 stick celery, finely chopped
1 carrot, diced
1 red pepper, chopped
1 handful broccoli florets, chopped small
1 clove garlic, crushed
1 jar butterbeans (e.g. Bold Beans)
½ tsp fennel seeds
½ tsp paprika
½ tsp dried oregano (or 1 tsp fresh chopped)
1 tbsp tomato purée
Salt & pepper
To serve (optional):
Feta, parmesan, or cheddar
Nutritional yeast (for a vegan option)
Slice of seeded bread (e.g., Everyday Life Loaf)
Method
Heat a little olive oil in a pan.
Add the onion, celery, and carrot. Cook gently for 5–7 minutes until softened.
Stir in the red pepper, broccoli, and garlic. Cook for a further 3–4 minutes.
Add the fennel seeds, paprika, and oregano, followed by the tomato purée. Stir well.
Stir through the butterbeans (including their stock/water) and simmer for 10 minutes until everything is soft and well combined.
Season to taste.
To serve
Serve as it is, or top with feta, parmesan or nutritional yeast.
For a more balanced meal, pair with a slice of seeded bread or add an additional protein such as tofu, chicken or pork.