This is an excellent summer recipe, perfect for family meals, parties or a light dinner. It is high in many nutrients. It can be eaten on its own or as part of a meal. This recipe is also very low in saturated fat, has no cholesterol and is very low in sodium. It’s a high-fibre, plant-forward meal ideal for gut health and heart health.

Nutrition rundown

• High in complex carbohydrates (66.0g) primarily from wholewheat spelt pasta and beans, providing sustained energy and supporting stable blood sugar levels
• Very high in dietary fibre (15.0g – 53.6% daily value) which supports digestive health, improves gut microbiome diversity, enhances satiety, and assists with cholesterol management
• Excellent plant-based protein source (16.0g – 32.0% daily value) from cannellini beans and spelt pasta, helping support muscle repair and metabolic function
• Very low total fat (3.0g) and saturated fat (0.5g – 2.5% daily value) making this a heart-friendly meal
• Zero cholesterol, supporting cardiovascular health
• Low moderate sodium (190mg – 8.3% daily value) mainly from canned beans (can be reduced further by rinsing thoroughly)
• Naturally occurring sugars (18.0g) from mango and vegetables, accompanied by fibre which slows glucose absorption
• Vitamin C is very high (~70–90% daily value) from mango, snow peas, tomatoes and coriander, supporting immune health, collagen production and antioxidant protection
• Vitamin A (beta-carotene rich) from mango and tomatoes, supporting vision, skin integrity and immune defence
• Folate (~35–40% daily value) from cannellini beans and greens, essential for cell repair and red blood cell production
• Iron (~20–25% daily value) from beans and whole grains, supporting oxygen transport and energy production
• Magnesium (~25–30% daily value) supporting muscle function, nerve signalling and metabolic health
• Potassium (~20% daily value) helping regulate fluid balance, blood pressure and muscle contractions
• Plant polyphenols and antioxidants from coriander, tomatoes and mango, which help reduce oxidative stress and inflammation
• Balanced macronutrient profile with strong protein-to-carb ratio for a vegetarian dish

Ingredients

• 200g organic wholewheat spelt pasta
• 1 can organic cannellini beans
• 1 very ripe mango, flesh chopped, juice retained
• 1 cup organic shallots, finely diced
• 8 organic cherry tomatoes, diced
• 2 cups organic snow peas, thinly sliced julienne, 2cm thick
• 1 cup organic fresh coriander

Method

1. Add 2 litres of water, some olive oil and a pinch of salt into a stainless steel pan and bring to the boil.
2. Add the pasta to the boiling water and cook until just al dente.
3. Finely chop the vegetables and add to a large bowl.
4. Wash and drain the can of cannellini beans and add them to the bowl of chopped vegetables.
5. Remove the skin from the mango and add the flesh sliced thinly, ensuring all the juice is squeezed from the seed and added to the vegetable bowl (do this over the bowl so it captures all the mango juice). Ensure to use a very ripe mango that is very juicy, as the juice of the mango provides the “sauce” for this recipe.
6. Add the drained pasta to the vegetable bowl.
7. Roughly chop the coriander and add to the vegetable bow.
8. Mix everything together in the bowl and serve immediately.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.

This vegetarian and vegan recipe is simple, quick and delicious, provides a lot of dietary fibre and is low in fat and the mushrooms provide a range of antioxidants, vitamins and minerals.

To make this recipe lower in carbohydrates and low GI, use either no rice or less rice and substitute more vegetables (for example, okra, eggplant, zucchini) in the recipe.

Nutrition rundown

• High in plant-based protein (12.6g per serve) from borlotti beans and rice, supporting muscle repair and sustained energy.
• Excellent source of dietary fibre (45% daily value) which supports gut health, improves satiety and assists with blood sugar regulation.
• Very low cholesterol (0mg) making it heart-friendly and suitable for vegetarian and vegan diets.
• Low sodium (just 3.3% daily value) thanks to home-made low-sodium stock, supporting healthy blood pressure.
• Rich in antioxidants from eggplant skin, red capsicum and mushrooms, which help combat oxidative stress.
• Contains iron and magnesium from legumes and basmati rice, important for oxygen transport and energy metabolism.
• Provides slow-release carbohydrates (26.9% daily value) for steady energy without sharp glucose spikes.
• Healthy fats from extra virgin olive oil support absorption of fat-soluble vitamins and contribute anti-inflammatory benefits.
• Good source of potassium from eggplant, mushrooms and capsicum, helping regulate fluid balance and muscle function.
• Naturally dairy-free and plant-based, suitable for vegan, vegetarian and cholesterol-conscious eating patterns.
• Currants provide natural sweetness plus polyphenols, contributing to antioxidant intake.
• Fresh herbs (mint and parsley) add vitamin K and additional phytonutrients that support overall health.

Ingredients

• 1/2 cup borlotti beans, soaked overnight in cold water
• 1 eggplant, chopped into 3cm pieces
• 1 red capsicum, chopped into 3cm pieces
• 400g Swiss Brown or Shiitake mushrooms
• 1/4 cup vegetable stock
• 1 large red (Spanish) onion, chopped finely
• 3 cloves garlic, finely chopped
• 1/3 cup organic currants
• 1 Tspn ground coriander
• 1 tspn ground cumin
• 3 Tbsp fresh mint, finely chopped
• 3 Tbsp fresh parsley, coarsely chopped
• Extra virgin, cold pressed olive oil
• 1 cup basmati rice, steamed or boiled

Method

1. Cook the drained beans in simmering water over medium heat for about 30 minutes, or until the beans are almost completely cooked.
2. Put the eggplant and capsicum on an oven tray and spread some olive oil on them.
3. Roast the eggplant and capsicum at 200°C (or 400°F) for about 20 minutes, turning over once, until they are golden in colour (do not let them get blackened).
4. When the eggplant and capsicum are cooked, remove from the oven and set aside.
5. Heat 1-2 tablespoons of the olive oil in a large saucepan.
6. Cook the onion and spices over low heat until the onion is soft and spices become aromatic. Add a little water if the onion starts sticking to the pan.
7. Add the mushrooms and increase the heat to medium-high.
8. Add the vegetable stock, beans, garlic, lemon juice, currants, eggplant and capsicum.
9. Season to taste with some salt.
10. Cook over low heat for about 15 minutes, so that all the vegetables are cooked through.
11. Meanwhile, wash the rice and steam or boil it to cook it.
12. When the vegetables are cooked and the heat is turned off, stir in the mint and parsley
13. Add equal portions of the cooked rice to 4 plates.
14. Top with the vegetables and some coriander leaves.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.