About 2 hr · Eating well with IBS
Plant-based day
Updated
This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.
Four vegan dishes from the IBS-friendly collection, built on beans, lentils, chickpeas and sweet potato rather than meat. Batch costs are estimates.
| Dish | Blocks | Batch cost | Cook time |
|---|---|---|---|
| Mild Black Bean & Sweet Potato Stew | 19 | £3.77 | 45 min |
| Carrot & Red Lentil Dal | 15 | £2.19 | 45 min |
| Chickpea & Sweet Potato Tagine | 18 | £3.62 | 45 min |
| Miso Butter Beans | 22 | £4.57 | 40 min |
| Total | 74 | £14.15 |
It is the cheapest batch-cook day here and one of the shortest. Rinse all the tinned beans, chickpeas and lentils well before you start; it makes them gentler on the gut.
Shopping list
| Amount | Item |
|---|---|
| 950g | Carrots |
| 800g | Sweet potato |
| 450g | Courgettes |
| 150g | Butternut squash |
| 150g | Peppers |
| 160g | Spring onions |
| 40g | Garlic |
| 35g | Fresh ginger |
| 200g | Frozen spinach |
| 2 tins | Black beans |
| 1 tin | Chickpeas |
| 1 tin | Butter beans |
| 1 tin | Cannellini beans |
| 160g | Red lentils |
| 50g | Quinoa |
| 2 tins | Light coconut milk |
| 25g | White miso |
| From the cupboard | Oil, stock cubes, spices and herbs |
Timeline
| Time | Step |
|---|---|
| 0:00 | Prep. Dice the sweet potato, carrots, peppers, courgettes and squash, crush the garlic, grate the ginger and rinse the pulses. (25 min) |
| 0:25 | Dal: soften the carrot, add the spices, lentils, squash, water and stock. Simmer for 25 min, stirring often. |
| 0:30 | Black bean stew: soften the carrot and pepper, add the spices, sweet potato and stock. Simmer for 15 min. |
| 0:40 | Tagine: soften the carrot, add the spices, sweet potato, quinoa and stock. Simmer for 15 min. |
| 0:50 | Miso butter beans: soften the carrot, add the coconut milk, courgette and beans. Simmer for 10 min. |
| 1:00–1:15 | Finish each as its recipe says: beans, coconut, spinach, miso off the heat, herbs. |
| 1:15–2:00 | Cool, portion and freeze. |
