Support the connection between gut health and skin health with this nourishing Vegetarian Lentil and Bean Stew

Living with inflammatory skin conditions like psoriasis and eczema often means thinking beyond creams and topical treatments to maintain skin balance. Research increasingly shows a connection between gut health and skin health, sometimes referred to as the ‘gut–skin axis.’ When the digestive system is supported with fibre-rich, plant-based foods, it may help regulate immune responses that play a role in conditions like psoriasis and eczema.

Created by Carl McKeown, Project Lead here at The Clearing, this Vegetarian Lentil and Bean Stew was developed to offer a hearty, nourishing option to get you through these last weeks of winter whilst supporting that gut-skin connection.

This recipe is made with whole, minimally processed ingredients that provide fibre, antioxidants, and healthy fats. Lentils and beans are rich in fibre, which supports healthy digestion and gut function, an important factor in overall skin wellbeing. Vegetables, spices, and olive oil provide nutrients associated with inflammatory balance, and the simple ingredient profile helps keep the dish gentle and suitable for many people managing chronic skin conditions. This stew is designed to nourish beneficial gut bacteria while providing steady, comforting energy and is perfect to make in a batch for workday lunches or as a comforting pot to be shared by the whole family at dinner. It’s not a cure, but it’s a simple, delicious way to support your skin from the inside out.

Ingredients:

• 1 tablespoon olive oil

• 1 onion, finely diced

• 2 garlic cloves, crushed

• 1 carrot, diced

• 1 courgette, diced

• 2 teaspoon turmeric

• 2 teaspoons ground cumin

• 2 teaspoons dried oregano

• 1 teaspoon smoked paprika (optional but adds great flavour)

• 1 x 400g tin cooked lentils, drained and rinsed

• 1 x 400g tin Cannellini beans, drained and rinsed

• 1 Knorr Vegetable Stock Pot

• 600ml boiling water

• 2 big handfuls spinach

• Small handful of fresh coriander, finely chopped

• Small handful of fresh parsley, finely chopped

• Salt and black pepper

• Juice of half a lemon (optional)

Optional protein add-ins:

• 1 x 400g tin chickpeas, drained

• 150g tofu cubes or paneer

• Cooked chicken

Method:

1. Dissolve the stock pot in 700ml boiling water.

2. Heat the olive oil in a large pot. Add the onion and cook for 3 to 4 minutes, until softened.

3. Add the garlic and cook for 1 minute.

4. Add the diced carrot and cook for 3 to 4 minutes to soften slightly.

5. Add the courgette and cook for 2 minutes.

6. Add the turmeric, ground cumin, dried oregano and smoked paprika. Cook for two minutes until fragrant.

7. Pour in the stock and simmer for 5 minutes.

8. Add the lentils and beans (plus a dash of liquid from the tin of beans) and simmer for 15 to 20 minutes to thicken the stew and develop flavour.

9. Stir in the spinach until wilted. Add the chopped coriander and parsley. Add lemon juice if using, then season with salt and black pepper.

10. Add protein add-ins like chickpeas, tofu, paneer or cooked chicken if desired and warm through.

11. Serve hot, ideally with toasted sourdough.

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