Butter Bean & Rosemary Mash on Toast

This is like mashed potatoes, but with beans. Which sounds weird, but stay with me. Butter beans mash into this creamy, savoury, incredibly satisfying spread. The rosemary makes it feel autumnal and cosy. Piled onto sourdough, it's a proper lunch.

Why it's gut-friendly: Butter beans are packed with soluble fibre, which is brilliant for digestion and feeds your good gut bacteria. Rosemary is anti-inflammatory and adds flavour without irritating the stomach. Sourdough is fermented and easier to digest.

Ingredients (Serves 2):

• 1 x 400g tin of butter beans, rinsed and drained
• 1 tbsp olive oil, plus extra for drizzling
• 1 garlic clove, crushed (omit for low FODMAP)
• 1 tsp fresh rosemary, finely chopped (or ½ tsp dried)
• 2-3 tbsp warm water or vegetable stock
• Juice of ½ lemon
• Salt and pepper
• 2 thick slices of sourdough bread
• A handful of rocket or watercress to serve (optional)

Method:

1. Heat the olive oil in a small pan over low heat. Add the garlic (if using) and rosemary and cook gently for 1-2 minutes until fragrant. Don't let the garlic brown.
2. Add the drained butter beans and warm through for 2-3 minutes.
3. Remove from heat and mash roughly with a fork or potato masher. Add the warm water or stock a tablespoon at a time until you reach a creamy, spreadable consistency.
4. Stir in the lemon juice and season generously with salt and pepper.
5. Toast the sourdough until golden and crisp.
6. Pile the warm bean mash onto the toast. Top with a handful of rocket or watercress if you want some greenery.
7. Drizzle with a little extra olive oil and eat immediately.