Gut-Friendly Stir-Fry Bowl

Ingredients (Serves 4)

 

 

 For the Base:

1 cup uncooked brown rice or quinoa (budget-friendly and high in fiber)

2 cups water or broth (for extra flavor)

 

 For the Stir-Fry:

2 tbsp olive oil or avocado oil

1 onion, diced

3 garlic cloves, minced (prebiotic-rich)

1-inch piece of ginger, grated (anti-inflammatory and great for digestion)

1 large carrot, julienned

1 zucchini, chopped

1 cup broccoli florets

1 cup mushrooms, sliced

1 cup cabbage, shredded (great for gut health)

2 tbsp soy sauce or tamari (or coconut aminos for a soy-free option)

1 tbsp apple cider vinegar (adds prebiotic benefits)

 

Probiotic Garnish:

1/2 cup sauerkraut or kimchi (natural probiotics)

1 tbsp sesame seeds (optional, for crunch)

1/4 cup fresh cilantro or parsley, chopped

 

Instructions

Cook the Base:

Rinse the rice or quinoa.

Bring the water/broth to a boil, add the rice/quinoa, lower the heat, and simmer until fully cooked (about 15-20 minutes for quinoa, 40 minutes for brown rice).

Prepare the Stir-Fry:

Heat olive oil in a large pan or wok over medium heat.

Sauté the onion until translucent, about 3-4 minutes.

Add garlic and ginger; cook for 1 minute until fragrant.

Toss in the carrot, zucchini, broccoli, mushrooms, and cabbage. Stir-fry for 5-7 minutes until tender but still crisp.

Season the Vegetables:

Add soy sauce/tamari and apple cider vinegar. Mix well and cook for another minute. Adjust seasoning to taste.

Assemble the Bowl:

Divide the rice/quinoa among four bowls. Top with the stir-fried vegetables.

Add a generous scoop of sauerkraut or kimchi on the side for a probiotic boost.

Garnish and Serve:

Sprinkle with sesame seeds and fresh herbs for flavor and presentation. Serve immediately.

 

Why It’s Great for Your Microbiome

Sauerkraut/Kimchi: Loaded with live probiotics that directly support gut health.

Garlic, Onion, and Cabbage: Prebiotic-rich foods to feed good gut bacteria.

Fiber-Rich Base: Brown rice or quinoa keeps digestion smooth and steady.

Easy & Affordable: Simple veggies and pantry staples make this a budget-friendly meal.

Enjoy a dish that’s not only delicious but also works wonders for your gut!