Microbiome friendly veg stew

This delicious plant-based dish can be made in just 3 simple steps. I have adapted the traditional Spanish recipe to add extra nutrition. A vegetarian stew with 6 vegetables that feeds your gut microbes and is a pleasure to eat.

Ingredients, Serves 4

  • 2 red peppers
  • 2 yellow peppers
  • 2 courgettes, diced
  • 1 medium turnip, diced
  • 2 aubergines, diced
  • 6 medium tomatoes, diced
  • 1 can cannellini beans
  • 2 large Spanish onions
  • 2 cans whole tomatoes
  • 1 tbsp tomato puree
  • 2tsp ground cumin
  • 2tbsp sweet paprika
  • 3 basil leaves
  • a chopped herb of your choice
  • 3 cups of bulgur wheat


1. Place all veggies in an oven tray and bake at 200degrees for 30-40minutes. Some veg have different cooking times than others so check regularly. Remove the skins of the peppers and diced.

2. Chop the onions and brown in olive oil. Add the canned tomatoes, beans and spices. Let it simmer at a low temperature for 15mins.

3. Cook the bulgur wheat according to instructions 4. Stir in the veg to the tomato sauce and check seasoning

Posted in
Plnat-based family recipes ebook, belencomplementaryhealth

Make simple, healthy meals for your family!

My compilation of 36 delicious and nutritious plant-based recipes will have your family asking for a second helping!

These plant-based meals are packed full of nutrition with simple ingredients and are easy to prepare, even with a busy schedule! 

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