Butterbean Shepherd's Pie

We all used to sing it: “Bean, beans are good for your heart. The more you eat, the more you fart. The more you fart, the better you’ll feel. So eat beans and feel unreal!”

As silly as the lyrics sound, there is some truth to the words! Beans are high in minerals and fibre and can reduce your “bad cholesterol,” a leading cause of heart disease. Beans have also been shown to be a powerhouse for feeding the beneficial bacteria in your gut. A diverse and healthy microbiome has wide health effects, from maintaining good gut functioning to improving the metabolism and body composition, to enhancing a balanced mood.

Oh, and the part about farting…that’s a good sign that your microbiome is feeding & growing!

To get more beans into your diet, try out this delicious recipe. It is seriously the best you’ll ever try!

Ingredients

• 90ml olive oil
• 3 garlic cloves, peeled and crushed
• 3 shallots, peeled and thinly sliced
• 600g minced lamb
• 2 tsp cumin seeds
• 3 tsp ground allspice
• Finely grated zest of 2 lemons
• Salt and freshly ground black pepper
• 3 tbsp tomato paste
• 3 tbsp garam masala
• 100g dried apricots, quartered
• 500ml chicken bone broth (or stock)
• 80g pitted green olives, cut in half lengthways
• 670g cooked butterbeans (i.e. 3 tins’ worth, drained; alternatively, soak 400g uncooked beans in water overnight with a teaspoon of bicarbonate of soda, drain and boil until cooked)
• 3 tbsp tahini paste

Method

1. In a large, heavy-based pan for which you have a lid, heat three tablespoons of oil on medium-high heat, then saute the garlic and shallots for about five minutes, stirring often, until soft and golden.
2. Turn up the heat to high, then add the lamb, cumin, allspice, half the lemon zest and half a teaspoon of salt.
3. Fry for five minutes or so, stirring every now and then, until browned all over, then add the tomato paste, garam masala and half the apricots.
4. Fry for two minutes more, then add the broth/stock, turn down the heat to medium, cover and leave to simmer for 30 minutes.
5. Once cooked, set aside the meat to cool, then stir in the olives and remaining apricots, and spoon the stew into a 20cm x 25cm high-sided ovenproof dish and refrigerate for at least half an hour.
6. This will firm it up, making it easier to spread the mash on top.
7. Heat the oven to 180C. Combine the butterbeans in a large bowl with the remaining lemon zest, two tablespoons of olive oil, the tahini paste, three-quarters of a teaspoon of salt and a generous grind of black pepper, then mash with a potato masher – the beans don’t need to be totally smooth, just spreadable.
8. Spread the butterbean mix evenly over the top of the lamb, then make shallow dips here and there on the surface of the mash with the back of a tablespoon.
9. Drizzle over the remaining tablespoon of oil and bake for 30 minutes, until nicely coloured and bubbling.
10. Leave to rest for 10 minutes, then serve.

    (recipe adapted from Ottolenhgi Simple)

This recipe is approved for our following Healing Diets:

- Adrenal Healing Nutrition Plan (post-2-week blood-sugar reset)

- Gluten-Free 

- Dairy-free

Author: Filipa Bellette, Clinical Nutritionist & Functional Medicine Practitioner