This hearty, fiber-packed stew is loaded with root vegetables and lentils—two key ingredients that support your gut microbiome for muscle building and overall health.

Root Vegetable & Lentil Stew with Ginger & Turmeric

INGREDIENTS:

  • 2 tbsp olive oil
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1-inch piece of fresh ginger, grated
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 4 medium carrots, peeled and chopped
  • 2 medium sweet potatoes, peeled and cubed
  • 1 parsnip, peeled and chopped
  • 1 cup dried green or brown lentils, rinsed
  • 4 cups vegetable broth (low-sodium)
  • 1 can (14.5 oz) diced tomatoes
  • 2 cups spinach or kale, chopped
  • Salt and pepper to taste
  • Fresh chilli for garnish (optional)
  • Chicken, beef or pork – cooked as you like, as your option for extra protein

Method

It is again one of the simple recipes, easy to follow. You don’t need to be a chef. These ingredients will give you 6 serves.

  1. Sauté the Aromatics: In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté until soft, about 5 minutes. Add garlic, grated ginger, and spices (turmeric, cumin, coriander), and cook for another 2 minutes, stirring constantly.
  2. Cook the Root Veggies: Add the carrots, sweet potatoes, and parsnip to the pot. Stir to coat them in the spices, then cook for about 5 minutes.
  3. Add the Lentils and Liquids: Stir in the lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce the heat to low and cover. Simmer for 30-40 minutes, or until the lentils and root vegetables are tender.
  4. Finish and Serve: Stir in the spinach or kale, and cook for another 5 minutes, until wilted. Season with salt and pepper to taste. Serve hot, garnished with fresh cilantro if desired.

Bon Appetite!

Why It’s Good for Your Gut:

  • Root Vegetables: Carrots, sweet potatoes, and parsnips are rich in fiber, which supports healthy digestion.
  • Lentils: A great source of plant-based protein and fiber, promoting gut health.
  • Turmeric and Ginger: Known for their anti-inflammatory properties, these ingredients help soothe the digestive system.

This warm, comforting recipe is perfect for highlighting the connection between nourishing foods (roots) and digestive well-being (gut). Let me know what you think!

Nutrition Facts ​ – Per Serving (Assuming 6 servings):

  • Calories: 296.5
  • Fat: 5g
  • Carbs: 53.5g
  • Protein: 11.7g
  • Fiber: 12.2g

You can add 70g chicken thigh/serve (or similar, follow your taste)

  • Calories: 132
  • Fat: 6.9g
  • Protein:17.5g