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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 mins
Servings 4


  • wok


  • 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


  • 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.



5 Vegetable stir-fry for gut health

Keyword gut-friendly recipe, microbiome-boosting recipe, plant-based family meal, plant-based recipe, vegan recipe, vegetarian