By Christine Salins.
“On a planet with eight billion souls, no two of us have the same gut microbes,” says Dr Will Bulsiewicz in his introduction to The Fibre Fuelled Cookbook (Penguin Random House Australia, $45).
The gastroenterologist and New York Times bestselling author says an understanding of microbes is revolutionizing what we know about health.
“How do you help your microbes thrive? By feeding them their preferred food: fibre,” Dr Bulsiewicz says.
His first book, Fibre Fuelled, reached a huge number of readers keen to follow its suggested four-week meal plan.
Although he is incredibly proud of that book, Dr Bulsiewicz says many people with food insensitivities need more help still. The Fibre Fuelled Cookbook dives deeper into fodmaps, histamine intolerance, and other causes of food intolerance.
Its step-by-step program is accompanied by 100 plant-based recipes, and they are a truly delicious assortment. Dr Bulsiewicz believes not in restriction but rather in abundance and variety, hence his diet is rich in diverse fruits, vegetables, nuts, seeds and pulses.
You’ll find recipes such as 5-Minute Blueberry Pear Oats; Lemon Lentil Salad; Quinoa, Corn and Black Bean-Stuffed Peppers; a divine Paella; Cheezy Broccoli Potato Soup; Coconut Curry Bowl; Mexican Hot Chocolate Brownies; and Chocolate Cookie Milk.
The wholesome, beautifully spiced Chickpea Glow Bowl recipe reproduced here draws on garam masala, a spice blend whose composition may include up to 30 different ingredients. According to Ayurvedic tradition, garam masala is named for its ability to enhance digestive fire, or agni, which supports strong immunity and a long, healthy life.
Chickpea Glow Bowl
Serves 4
2 teaspoons garlic-infused olive oil or stock, plus more as garnish (optional)
2 tablespoons chives (fresh or freeze-dried)
2 teaspoons smoked paprika
2 teaspoons ground cumin
½ teaspoon garam masala
½ teaspoon ground turmeric
½ teaspoon salt
¼ teaspoon freshly ground black pepper
¼ teaspoon cayenne pepper
170 g canned chickpeas, drained and rinsed
400 g tofu, drained and cut into cubes
400 g can chopped tomatoes
370 g cooked quinoa
Juice of 1 lemon
180 g diced cucumber, to garnish
Fresh flat-leaf parsley, to garnish
- Heat the garlic-infused olive oil in a large frying pan over medium heat. Add the chives, paprika, cumin, garam masala, turmeric, salt, black pepper, cayenne, chickpeas, and tofu.Stir occasionally and cook for about 5 minutes, until the tofu starts to get a little crisp on the outside.
- Add the chopped tomatoes and allow the mixture to simmer for about 20 minutes while you prep the rest of the ingredients.
- To assemble the bowls, fill with a base of cooked quinoa, then top with the chickpea-tofu
mixture. Drizzle with lemon juice and more olive oil, if desired. Garnish with the diced cucumber and fresh parsley.
From The Fibre Fuelled Cookbook by Dr Will Bulsiewicz. Published by Penguin Random House Australia, RRP $45.
