Prebiotic Superfood stew for better gut health
This delicious stew is easy to make and packed with prebiotic superfoods to promote better gut health!
Takes 20 minutes
Serves 4
Ingredients
- 3 cloves garlic
- 600 g Sweet potato
- 400 g Leeks
- 1 x 400g tin of coconut milk
- 1 x 400g tin of chopped tomatoes
- 250 g Pack of precooked brown rice
- 1 x 400g tin of cooked cannellini beans
- 1 x 400g tin of cooked lentils
- 1 lemon
Instructions
- Prepare the vegetables:Chop the leeks and sweet potatoes into similar-sized pieces. Peel and finely dice the garlic. Ensure the leeks are thoroughly washed to remove any sediment hiding in the green parts. Drain and rinse the beans and lentils.
- Cook the leeks and sweet potatoes:Heat a wide-bottomed non-stick pan over medium-high heat. Once hot, add the chopped leeks and fry for 2-3 minutes. Then, add the garlic, sweet potatoes, and a generous pinch of salt. Stir and cook for 1 more minute.
- Steam the sweet potatoes:Add 50 ml of water to the pan, stir, and cover with a lid. Leave the sweet potatoes to steam for 7 minutes, stirring occasionally to prevent sticking. If the mixture starts to stick, add 2 more tablespoons of water and scrape any browning from the bottom of the pan.
- Add the beans and lentils:Once the sweet potatoes are soft and cooked through, add the drained lentils and cannellini beans. Mix well to incorporate.
- Finish with coconut milk and tomatoes:Add the chopped tomatoes, coconut milk, the zest of half a lemon, and the juice of half a lemon. Stir well to combine.
- Taste and season:Taste the stew and adjust the seasoning to your liking. Add more salt, ground black pepper, chilli flakes, or tamari/soy sauce for extra flavour.
- Serve and enjoy:Serve the stew with precooked brown rice and enjoy the gut-friendly, nutritious meal!
Nutrition
Calories: 616kcalCarbohydrates: 131gProtein: 24gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 323mgPotassium: 1269mgFiber: 22gSugar: 13gVitamin A: 22962IUVitamin C: 32mgCalcium: 215mgIron: 10mg