Gut-Healing Lentil & Veggie Hot Pot

Gut health is pivotal to overall wellbeing, influencing digestion, immunity, and mood. You can support a thriving microbiome and promote healing by incorporating nutrient-dense, gut-friendly ingredients into your meals. Try this delicious recipe, perfect for lunch or dinner, designed to nourish and restore your health.

This hearty, plant-based stew is packed with prebiotic fibres, anti-inflammatory spices, and gut-soothing ingredients. It's easy to digest and brimming with nutrients to support a healthy digestive system. If you don't do well with lentils, swap out for organic or wild protein such as chicken or venison.

This is an excellent recipe for nourishing and detoxing your gut. To coincide with the lunar cycle, I'm also starting our Gut Healing Cleanse on Monday, January 20th. For more information about a Gut Cleanse, see this blog and this link.

Lentil & Veggie Hot Pot Ingredients 

Serves 4

Base

• 1 cup red lentils (rinsed and drained) or organic chicken 

• 1 tbsp extra virgin olive oil or ghee (gut-soothing and anti-inflammatory)

• 1 medium onion, diced

• 3 garlic cloves, minced (prebiotic-rich and anti-microbial)

• 1-inch piece of fresh ginger, grated (anti-inflammatory and digestive aid)

Vegetables

• 2 medium carrots, diced

• 2 celery stalks, diced

• 1 medium zucchini, diced

• 1 cup chopped kale or spinach (rich in fibre and antioxidants) - please ddon'tbbudon'taplastic bag

• 1 cup diced butternut squash or sweet potato (easy to digest and gut-soothing)

Spices and Flavoring

• 1 tsp turmeric powder (anti-inflammatory)

• 1 tsp ground cumin

• 1/2 tsp ground coriander

• 1/4 tsp cayenne pepper (optional, for gentle heat)

• Salt and pepper to taste

Liquid

• 4 cups vegetable broth (preferably homemade or low-sodium)

• 1 cup unsweetened coconut milk (gut-soothing and rich in healthy fats)

Toppings (Optional)

• Fresh cilantro, chopped

• Sauerkraut or kimchi

• Extra virgin olive oil or MCT oil
  
• grated raw garlic and ginger to taste anti-viral and anti-microbial)

• Squeeze of fresh lemon juice (aids digestion)

• Pumpkin seeds or hemp seeds (rich in zinc and magnesium & help kill off parasites)

Lentil & Veggie Hot Pot Instructions

1. Prepare the Base:

   • Heat the olive oil or ghee in a large pot over medium heat. Add the onion and sauté until translucent, about 3-4 minutes.

   • Stir in the garlic and ginger, cooking for another 1-2 minutes until fragrant.

2. Add the Spices:

   • Sprinkle in the turmeric, cumin, coriander, and cayenne pepper (if using). Stir well to coat the aromatics with the spices and release their flavours.

3. Incorporate the Vegetables:

   • Add the carrots, celery, zucchini, and butternut squash. Stir to combine and sauté for 5 minutes.

4. Cook the Lentils:

   • Add the rinsed lentils and vegetable broth. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the lentils and vegetables are tender. You can also buy organic lentils in a tin for a fast-track option.

5. Finish with Coconut Milk:

   • Stir in the coconut milk and kale or spinach. Simmer for another 5 minutes until the greens are wilted,d, and the stew is creamy.

6. Season and Serve:

   • Taste and adjust the seasoning with salt and pepper. Serve hot, garnished with fresh cilantro, a squeeze of lemon, and a sprinkle of seeds, if desired.

Why This Recipe Supports Gut Health

• Prebiotic-Rich Ingredients: Garlic, onion, and celery feed beneficial gut bacteria, promoting a balanced microbiome.

• Anti-Inflammatory Properties: Turmeric and ginger reduce inflammation in the gut lining.

• Fibre Power: Lentils, vegetables, and greens provide soluble and insoluble fibre, aiding digestion and regularity.

• Gut-Soothing Coconut Milk: Contains medium-chain triglycerides (MCTs) that are easily absorbed and gentle on the digestive system.

Tips to Customise Your Lentil & Veggie Hot Pot

• For Added Protein: Stir in shredded chicken, tempeh, or tofu.

• Make It Grain-Free: Skip the lentils and add cauliflower rice for a lighter option.

• Spice Adjustment: Omit cayenne for a milder flavour, or add more for heat.

By incorporating this nutrient-packed meal into your routine, you get the care it deserves. Whether you enjoy it for lunch or dinner, this stew is a comforting way to support your digestion and overall health.