Stir-fry vegetables for gut health

Prebiotic-rich-stir-fry

Prebiotic-rich stir fry

Stir-fries are a quick and delicious way to increase your vegetable intake while feeding your gut microbes. In addition, they are versatile (eg vegetables can be changed through the seasons and according to taste) and a fun way to 'get the family eating veggies'. Plant-foods provide different types of fibres (or prebiotics) that feed our essential bacteria. The more different types of fibres we eat, the more diversity and abundance there is in our gut.
Cook Time 30 minutes
Servings 4

Equipment

  • wok

Ingredients
  

  • 1 cucumber sliced, skin on
  • 1 courgette sliced, skin on
  • 2 red peppers roasted, skin off
  • 1 spring onions chopped
  • 1 chard, a bunch chopped
  • 2 tbsp brown rice miso
  • 4 tbsp soy sauce or tamari
  • 2 tbsp sesame seed oil
  • 2 tbsp white rice vinegar or lemon juice
  • vermicelli rice
  • 2 tbsp olive oil
  • 2 tbsp pumpkin seeds pan roasted

Instructions
 

  • Red peppers with a little olive oil at 200 degrees for 20-25minutes. Let them cool and peel the skins off
  • Brown the spring onions, courgettes, cucumber and chard. Cover for 10 minutes to allow the vegetables to cook in their own juices. Open the lid and add the red peppers.
  • Mix the olive oil, sesame seed oil, miso paste and vinegar. Add to the work when the veggies are ready. Sprinkle with pumpkin seeds.

Notes

Prebiotic-rich-stir-fry
5 Vegetable stir-fry for gut health
Keyword gut-friendly recipe, microbiome-boosting recipe, plant-based family meal, plant-based recipe, vegan recipe, vegetarian

Posted in

Related posts

Green Easy Brunch

Green Easy Brunch is packed with gut-loving fibre and all the goodness of three green vegetables, beans, eggs and spices....
Read More

Gut-loving Beetroot Hummus

Gut-loving Beetroot Hummus is a healthy twist to a classic hummus recipe with added benefits for gut health. Beetroot contains...
Read More

Best Gut Health noodles

Best gut health noodles Best gut health stock What makes this Best Gut Health noodles so exceptional is a rich...
Read More
graphic-02-free-img.png

Worried about your child's gut health?

Take this 2-minute assessment to find out what your child's symptoms mean and what steps you can take to improve them.