Indian vegetable stew

This vegetable lentil stew is packed with gut healthy probiotics and fiber diversity to feed all of your good gut bacteria!

A hormone, blood sugar and a gut friendly meal to enjoy anytime:)

Spicing Up Gut Health: A Tasty Way to Well-being

Imagine adding a dash of turmeric to your dinner or enjoying a spicy curry and doing your gut a huge favor at the same time. That’s what recent studies are hinting at. It turns out that those aromatic spices in your kitchen cabinet are not just about flavor. They’re also powerful little helpers for your gut bacteria.

In a nutshell, researchers found that eating a meal laced with a mix of spices like turmeric, cumin, cinnamon, cayenne pepper, or curry mix can make your gut bacteria really happy, and fast – we’re talking changes within 24 to 48 hours! It’s like throwing a party for the good bacteria in your gut, while showing the door to the not-so-friendly ones.

And why should you care about these microscopic guests in your belly? Well, they’re kind of a big deal for your overall health. A happy gut means better digestion, a stronger immune system, and even a mood boost. Yes, the bacteria in your gut can actually help balance your hormones. They’re like tiny therapists, helping manage stress and keeping those hunger pangs in check.

So, next time you’re cooking, remember: a sprinkle of turmeric or a pinch of cumin isn’t just about taste. It’s a simple, delicious way to give some love to your gut and feel good from the inside out. Who knew spicing up your meal could be a shortcut to feeling great?

 

Vibrant Indian vegetable stew with fresh herbs, spices, and coconut milk, served in a black bowl for.

Servings: 2

Calories per Serving:

Prep Time: 1/2 hour

Cook Time: 1 hour

Total Time: 1 hour 30 minutes

Ingredients

1 cup yellow  lentils or split peas (or toor dal)

1 cup mixed vegetables (such as carrots, eggplant, okra, squash, zucchini or any vegetable you love)

1 onion, chopped

1 tomato, chopped

1/2 cup lemon juice

2 tablespoons sambar powder (or any Indian spice mix)

1/2 teaspoon turmeric powder

1 teaspoon mustard seeds (optional)

1 teaspoon cumin seeds

2-3 dried red chilies (optional)

A few curry leaves (or powder)

2 tablespoons olive oil

Salt to taste

Fresh parsley, basil or cilantro leaves for garnish

 

Instructions

1. Cook lentils in a pressure cooker until soft and mashable. Set aside.

2. Soak tamarind in warm water and extract pulp.

3. Boil mixed vegetables until they are partially cooked.

4. In a large pot, combine the cooked lentil, vegetables, chopped onion, chopped tomato, tamarind pulp, sambar powder, turmeric powder, and salt. Add water to achieve the desired consistency.

5. Bring the mixture to a boil and let it simmer until the vegetables are fully cooked.

6. In a separate pan, heat oil and add mustard seeds (optional). When they splutter, add cumin seeds, asafetida, dried red chilies or cayenne pepper, and curry powder. Sauté briefly.

7. Add this tempering to the simmering curry, stirring well.

8. Allow the curry to simmer for a few more minutes to let the flavors meld.

9. Garnish with fresh coriander leaves or parsley/ basil

 

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Kylie

Kylie Ivanir

Kylie Ivanir, RD, MS is a registered dietitian and founder of Within Nutrition. She helps women support their gut, balance hormones and stabilise blood sugar so they can feel more energised and at home in their bodies. With degrees from UCLA and Columbia University Medical Center, Kylie combines evidence-based nutrition with a root-cause, functional approach. Through her private practice, podcast and online community, she has supported thousands of women in improving their gut, hormone and metabolic health without restriction or overwhelm.