Feel Good

Prebiotic superfood stew for better gut health

This vegan recipe from The Happy Pear takes just 12 minutes to make and includes 5 prebiotic superfoods to keep your gut bacteria healthy and happy.

Written by Beth Williams
Published 24.04.2023

Serves: 4



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

2 tbsp soy sauce



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.



Recipe credit: The Happy Pear

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