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Happy-Gut Prebiotic-Rich One-Pan Dinner

This one-pan dinner is a play on classic roasted veggies that provides a filling and easy dinner that takes minimal preparation, and just short of an hour in the oven. It’s a weeknight go-to in our household for busy weeks. I cook the brown rice in a rice cooker to save extra time and energy, but any preparation method will work.

This recipe is jam packed with beneficial pre-biotics and Magnesium from the root vegetables, beans, and greens. Magnesium is important for brain health, muscle recovery, nerves, bones, and blood sugar regulation. And, the skins of root vegetables contain beneficial pre-biotics. Pre-biotics are nutrients which feed the good/helpful bacteria in the gut. I recommend always washing and scrubbing root vegetables, but not peeling them! 


  • 1 cup diced carrots
  • 1 cup diced parsnips
  • 1 cup diced beets
  • 1/2 cup diced onion
  • 4 peeled and thinly sliced garlic cloves
  • 1 tablespoon avocado oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon dried Italian herbs (blend, thyme, rosemary, oregano)
  • 2, 15oz cans beans (any type, white beans or kidney beans work well)
  • 1 tablespoon tomato paste
  • 2 cups vegetable broth
  • 2-3 handfuls chopped spinach or other greens
  • cooked brown rice
  • parmesan cheese
  • lemon juice


  1. Preheat oven to 420 degrees F.
  2. Scrub carrots, parsnips, and beets but do not peel (see below for details!). Dice carrots, parsnips, beets, and onion. Peel and slice garlic. 
  3. Place all vegetables in a 1-2″ deep pan (something that can hold a bit of liquid) and toss with avocado oil, salt, pepper, and dried Italian herbs. Cover pan with foil.
  4. Roast in oven for 40 minutes, stirring with a spoon about halfway through. 
  5. Take pan out of oven. In the pan, coat vegetables with tomato paste. Add red chili flakes or other spicy seasoning if you’d like. 
  6. Add vegetable broth and beans to the pan. Stir to combine. 
  7. Bake uncovered for 15 minutes, until most of the liquid is absorbed.
  8. Stir in chopped greens and let the hot pan ingredients wilt the greens for a few minutes.
  9. Serve with brown rice and add parmesan cheese and lemon juice as needed for flavor.


  • Serve with a drizzle of olive oil, sprinkle with nuts, or add extra cheese on top for additional fat if needed.
  • Serve with fried eggs or sauteed sausage for extra protein.
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