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  • Petra Fulham

Gut - Loving Bowl Of Goodness

Updated: Apr 1, 2020

I love hiking with our dog Lucy. To have the sea at our East and the mountains are our West I consider myself super fortunate to have the choice of outdoor activity. With hill walking comes appetite for a satisfying one pot meal that ticks all the flavour and texture boxes!

Introducing my nourishing gut-loving bowl of goodness that is both simple to make, delicious and high in fibre and nutrients to support digestive health. Save any left-over (brown) rice from previous dinner (up to three days before in the fridge) for this recipe. Cooled boiled rice is a rich source of resistant starch, excellent food for our gut bugs to produce healing compounds for the lining of our colon.


To make a large pot (serves 6 full portions)

1 onion peeled and chopped, 3 cloves of garlic crushed

Glug of olive oil

2-3 carrots, scrubbed and cubed

½ turnip, peeled and cubed

Small cup red lentils

2 litres of stock of choice

2 handfuls of cold left-over brown rice

Hemp seeds and lots of fresh parsley to serve


In a large pot gently saute the onions and garlic in olive oil till soft. Add the turnip and carrots and cook for 5 minutes. Add lentils and stock and simmer for 20 minutes. Just before serving add the cooked rice to warm through for 2-3 minutes. Ladle into a bowl, season with salt and pepper if needed and top with hemp seeds and chopped parsley.


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