Gut-friendly one-pot stew

Do you crave warm and comforting foods during colder months? Well, there is science involved.¹ Let me explain…

Although it’s not yet fully understood, studies are looking into changes in neural pathways, genetics, hormonal influences and behavioural changes relating to reward and addiction and how we interact with food. We tend to crave higher-calorie foods during colder weather, as they naturally provide more body heat and can boost your mood. Your brain seeks rewards, which can be obtained from carbohydrates or sugary foods during intervals of lower sunlight. ²³

This hearty stew is packed with plant-based goodness and fibre to nourish a healthy, diverse microbiome. It’s the perfect way to satisfy your cravings while feeding your gut the nutrients it loves.

Ingredients

For the stew:

500g of whole plum tomatoes
350g of cannellini beans, rinsed
200g of kidney beans, rinsed
300g baby potatoes
1 TBSP extra-virgin olive oil
2 TSP dried oregano
1 TSP salt
1 TSP teaspoon ground black pepper
1 TSP tomato puree
1 TBSP Chuckling Goat Complete Prebiotic powder
1 TBSP Chuckling Goat Fish Collagen
1 medium onion, chopped
3 cloves garlic, minced
500ml bone broth or vegetable broth
Grated Parmesan cheese for garnish
Optional extra – 500g of fresh grass-fed beef or chicken (organic, if possible)

For the garlic croutons:

1 clove garlic, chopped
2 TBSP extra-virgin olive oil
½ TSP Italian seasoning
150g sourdough bread, roughly chopped into cubes

Method

If you’re using beef or chicken, heat a small pan or wok to a medium heat with 1 TBSP of oil to lightly brown, then set to one side. Place tomatoes and their juice in a large pot and crush them with your hands or a potato masher. Add cannellini beans, potatoes (whole if small baby, chopped if large), onion, oregano, salt, pepper and tomato puree. Stir in broth (and meat if adding) and cover. Cook on the hob at a low simmer for 4 hours, or in a slow cooker on high for 2 hours.
30 minutes before serving your stew, prepare your croutons. Firstly, preheat the oven to 180°C. Mash chopped garlic into a paste with a fork or knife. Transfer to a medium bowl and stir in the olive oil and Italian seasoning. Add bread and toss to coat. Transfer to a baking sheet and bake until golden, for 12 to 15 minutes.
Before serving, heat 1 TBSP olive oil in a small pan over medium heat. Add the minced garlic and cook, stirring until just golden. Stir the garlic and oil into the pot before serving. Serve the stew in bowls and top with the homemade croutons. Sprinkle with cracked black pepper and grated Parmesan, if desired.

Are you looking for more wholesome dishes this autumn? Check out our delicious soup recipes.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

Gut-friendly one-pot stew

Ingredients

For the stew:

For the garlic croutons:

Method

References

Questions? Talk to a Nutritional Therapist on live chat!

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