A plant-based take on a classic comfort dish, built to be just as hearty as the original. Lentils and kale form the filling, both genuinely excellent for the gut, and a mashed potato or sweet potato topping finishes it off. This makes a big batch, which is exactly the point, since it reheats beautifully all week.
Ingredients
- Filling: 1.5 cups green or brown lentils, rinsed, 200g kale, chopped, 1 large onion, diced, 3 garlic cloves, minced, 2 carrots, diced, 2 celery stalks, diced, 2 tbsp tomato paste, 2 cups vegetable broth, 1 tsp dried thyme, 2 tbsp olive oil, salt and pepper
- Topping: 1kg potatoes, peeled and cubed, 3 tbsp butter or olive oil, 1/4 cup milk, salt
Instructions
- Boil potatoes until fork-tender, about 15-18 minutes. Drain and mash with butter, milk, and salt until smooth.
- Meanwhile, heat olive oil in a large pot. Cook onion, carrot, and celery until softened, 7 minutes. Add garlic and tomato paste, cook 1 minute.
- Add lentils, broth, and thyme. Simmer 25 minutes until lentils are tender and mixture has thickened. Stir in kale during the last 3 minutes until wilted. Season.
- Preheat oven to 200C. Transfer lentil mixture to a baking dish. Top evenly with mashed potato.
- Bake 20-25 minutes until the top is golden. Rest 5 minutes before serving.
Nutrition Facts (per serving)
| Calories | 340 |
| Total fat | 9g |
| Total carbohydrates | 54g |
| Dietary fiber | 12g |
| Protein | 13g |
| Sodium | 380mg |
Why This Is Good for Your Gut
Lentils' prebiotic fiber specifically feeds Bifidobacterium and Lactobacillus. Kale's glucosinolates are converted by gut bacteria into anti-inflammatory isothiocyanates. Garlic and onion add prebiotic inulin. A hearty, plant-based meal with genuine fiber density.
This freezes really well in individual portions, so make the full batch even if it's just for one or two people.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.