Butter Bean Yourself Happy!
Hummus is possibly the best spread for those of us with IBS to smear on bread, crackers and anything else you fancy. As beans are the main ingredient it is both high in soluble fibre to help us stay full and insoluble fibre to help us poo. Mixed with oil which aids digestion, hummus has become one of the top food things I rely on when managing my IBS. My personal favourite use case is spreading it on pizza to make a meal which can often be a little too low in fibre, high in fibre.
Hummus is simply perfect for those lazy days when the last thing you want to be doing is chopping up 10 different types of vegetables to make a colourful bowl for instagram more than your tummy.
Hummus and oatcakes is my go to lunch when I'm stuck for time, need something reasonably filling, need something that will keep my bowels regular and not disrupt my wonderful poo'ing routine. Once I've made a batch of it I'll use it as a dip for roast potatoes, baked fish, grilled meats, plopped into soups and stews, tossed into salads (particularly ones with grains and seeds) and as an alternative to butter on my bread.
I always notice a difference in my tummy the days I add lots of hummus to my diet. I stay fuller for longer and I'll probably poo an extra time that day.
At this stage I've got a tonne of varieties of hummus, but my favourite in terms of versatility is my Spanish Butter Bean Hummus. This is the hummus I've been serving at the Happy Tummy Feasts.
- 660g jar of large Spanish Butter Beans (I get mine from Brindisa)
- 2 large cloves of garlic or 3 small cloves
- Enough good extra virgin olive oil to make the hummus smooth
- Salt & Pepper
- Drain the butter beans through a sieve and wash with cold water.
- Throw the garlic and butter beans into a food processor and whiz until broken down.
- Add a good pinch of sea salt and a few grinds of black pepper followed by a few glugs of olive oil.
- Whiz everything together until super smooth. Add more olive oil, salt and pepper if needed.
- Store in a jar or airtight container in the fridge and it will keep for 7 days.
I generally use organic Tuscan extra virgin olive oil or a Sicilian extra virgin olive oil as they're quite peppery in taste and I love that flavour. Using a really good olive oil in this recipe will make it a lot more addictive and pleasant to eat!
I can't encourage you enough to make this hummus! It literally takes 10 minutes to make and is the hackiest, tastiest way to up your daily fibre intake! Happy Tummy, happy poos! :)