Rainbow veg stew

Rainbow veg stew

This veg-based dish on a rich tomato sauce can be made in just 3 simple steps; first roast the veg, then prepare the tomato sauce and finally add the bulgur. I have adapted the traditional Spanish recipe (‘Pisto’) to add extra nutrition, e.g. I have added vitamin and fibre rich beans and a wholegrain (bulgur). That way it becomes a source of all macronutrients, a complete meal. 

A vegetarian stew with 6 vegetables that feeds your gut microbes and is a pleasure to look at and eat.

Rainbow veg stew

Rainbow veg stew

Course Main Course, Side Dish
Cuisine Gut-friendly, Mediterranean
Servings 4


  • 2 red peppers
  • 2 yellow peppers
  • 2 courgettes diced
  • 2 potatoes medium
  • 2 aubergines diced
  • 6 tomatoes diced
  • 1 cannelini beans
  • 2 tbsp tomato puree
  • 2 tbsp tomato passata
  • 2 tsp cumin ground
  • 2 tsp sweet paprika
  • 1 handful chopped herb of your choice
  • 3 cups bulgur wheat


  • Place all vegetables cubed on an oven tray. Roast at 180 degrees for 30min approx. Bear in mind some vegetables may have a shorter roasting time than others so check regularly.
  • When ready, remove from the oven and reserve. Peel off the skins of the peppers and dice the flesh.
  • Chop the onions and brown them in olive oil. As soon as they become softer, add the chopped tomatoes and spices and cook at a low temperature for about 15 min until it reduces into a smooth sauce.
  • Add the roasted vegetables to the tomato sauce. Pour in the tomato puree. Season to taste.
  • Cook the bulgur wheat according to instructions. It normally cooks like rice (2 portions of water per portion of bulgur) but a little faster. As soon as the bulgur is soft, rinse it under cool running water. This will prevent it from excess cooking and becoming too soft.
  • Place the bulgur and cooked veg in a large serving plate.


This is a healthy twist to the ratatouille, a popular dish where vegetables are fried one by one. In this recipe, vegetables are roasted and hence minimising the use of oil/fat. Always use good olive oil for cooking such as extra virgin or virgin olive oil. 
Keyword dairy-free, gut-friendly recipe, plant-based family meal

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