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Prebiotic Superfood stew for better gut health


This is an easy to make recipe that is delicious and is also packed with prebiotic superfoods for better gut health!

20 minutes

Serves 4

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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 cannelinni beans
  • 1 x 400g tin of cooked lentils
  • 1 lemon

Instructions
 

  • Chop leeks, sweet potato into similar sized pieces and peel and finely dice the garlic. Ensure to give the leeks a good wash as there is often sediment hiding in the green of the leek. Drain and rinse the beans and lentils
  • Heat a wide bottom non-stick pan and add 1 tsp of oil once hot, add that chopped leeks and fry for 2-3 mins, add the garlic and the sweet potatoes and a good pinch of salt and mix well. Cook for another 1 mins and add 50 ml of water and put the lid on and leave to stem for 7 mins stirring occasionally to avoid anything slicking - if it start to stick add another 2 tbsp of water and mix well and incorporate any browning.
  • Once the sweet potatoes are soft and cooked add in your cooked lentils and beans and mix well.
  • Add in the tin of chopped tomatoes, and coconut milk along with the zest of half the lemon and the juice of ½ the lemon.
  • Taste and adjust the seasoning to your liking by adding more salt, ground black pepper, chilli, tamari or soy sauce.
  • Enjoy!

Nutrition

Calories: 616kcalCarbohydrates: 131gProtein: 24gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 323mgPotassium: 1269mgFiber: 22gSugar: 13gVitamin A: 22962IUVitamin C: 32mgCalcium: 215mgIron: 10mg

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