When Your Gut’s Tired of Toasties…
We all hit that point in the week where our insides are crying out for something that didn’t come from the toastie press. This ramekin pie is like a gentle nudge from your gut microbes saying, “Hey, could we get some fibre down here, please?”
Enter the Mushroom, Lentil & Thyme Fibre Boost Pie — earthy, savoury, rich in plant-based goodness, and topped with a creamy mash of sweet potato. It’s vegan, but don’t let that scare off the meat-eaters. This one packs plenty of umami, a hit of iron, and a warming spoonable texture that feels like a slow Sunday hug — even if it’s Tuesday.
Theme: Gut Health & Digestion
Hero Nutrients: Fibre, Plant Protein, Iron, B Vitamins
Prep Time: 15 minutes
Cook Time: 25 minutes (10 min stovetop + 15 min bake)
Serves: 1 hungry human
🍄 Why Your Gut Will Thank You
Let’s be honest: fibre isn’t glamorous. But it is the unsung hero of good digestion, energy levels, and happy guts — especially when you live solo and your veg intake tends to yo-yo between “salad queen” and “cheese on toast again”.
This pie is rich in:
- Soluble and insoluble fibre from lentils, mushrooms, onions, and celery — the dream team for healthy digestion
- Iron and B vitamins from brown lentils and mushrooms (especially important for plant-based diets)
- Thyme, which not only smells like a roast dinner but also has antimicrobial properties
- Sweet potato, which brings complex carbs and prebiotic fibre (plus that gorgeous orange colour that screams “I eat well!”)
🛒 Ingredients: Keep It Simple
All of these are pantry or fridge staples — nothing fancy or fiddly.
Filling:
- ⅓ cup canned brown lentils (drained & rinsed)
- ½ cup Swiss brown mushrooms, chopped
- ¼ small onion, finely diced
- ¼ stalk celery, finely diced
- 1 garlic clove, minced
- ¼ cup vegetable stock or water
- ½ tsp dried thyme (or 1 tsp fresh if you’re fancy)
- ½ tsp olive oil
- Salt and pepper to taste
Topping:
- 1 small sweet potato, peeled and diced
- Splash of olive oil or plant milk
- Pinch of salt
👩🍳 Step-by-Step Instructions
🔪 Prep Time: 15 mins
🔥 Cook Time: 25 mins
🥘 Equipment: Small pan, 1 ramekin (10cm), small pot or microwave-safe bowl
1. Cook the Sweet Potato First
Boil or steam your diced sweet potato until tender (about 10 minutes). Drain and mash with a splash of olive oil or plant milk, plus a pinch of salt. Set aside.
Shortcut: Microwave the sweet potato in a covered bowl with a splash of water for 3–4 minutes, then mash.
2. Sauté the Veggies
Heat ½ tsp olive oil in a small non-stick pan over medium heat. Add diced onion, celery, and garlic. Cook for 2–3 minutes until soft and fragrant.
Toss in chopped mushrooms and thyme. Cook for another 5 minutes until mushrooms are browned and any liquid has evaporated.
3. Add Lentils & Stock
Stir in the lentils and veg stock. Simmer for 2–3 minutes to heat through and let the flavours marry. Season to taste. The mixture should be saucy but not soupy.
4. Assemble the Pie
Spoon the lentil-mushroom mix into your ramekin. Top with mashed sweet potato, smoothing it out with the back of a spoon or adding a rustic swirl.
5. Bake It Beautiful
Pop your ramekin into a preheated oven at 180°C (fan-forced) for 15 minutes. The top should lightly crisp, and everything should be bubbling underneath.
Optional: Finish with a sprinkle of nutritional yeast, fresh thyme, or chilli flakes if you like a kick.
🕒 Meal Prep Timeline
This pie is ideal for prepping ahead — especially the sweet potato mash, which you can make in bulk.
| Task | Time |
|---|---|
| Peel/chop sweet potato | 3 mins |
| Boil/microwave & mash | 10 mins |
| Sauté veg + lentils | 8 mins |
| Assemble + bake | 15 mins |
| Total active time | 15 mins |
🥶 Storage & Reheating Tips
- Fridge: Keep in the ramekin or transfer to a sealed container. Lasts up to 3 days. Reheat in oven (180°C for 10 mins) or microwave (2–3 mins).
- Freezer: Freeze the lentil filling separately in an airtight container for up to 2 months. Defrost, mash a fresh sweet potato, and bake fresh.
- Make Ahead: Make 2–3 pies in ramekins, cool, cover, and refrigerate. Then bake fresh when needed for a zero-fuss solo dinner.
🌱 Ingredient Swaps & Add-Ins
- No sweet potato? Try mashed pumpkin or even cauliflower for a low-carb version.
- Add protein: Stir in cooked quinoa or a few chopped walnuts for crunch and omega-3s.
- Iron boost: Add a handful of baby spinach to the pan for extra non-heme iron.
- B12 support: Sprinkle with nutritional yeast before serving for a hit of umami and B12 (important on vegan diets).
👩⚕️ Nutritionist’s Note
This is the kind of meal that supports regularity, balanced blood sugar, and your microbiome without you having to think too hard. Perfect if you’re just trying to get through the week without bloating, exhaustion, or yet another $18 salad from the corner cafe.
The lentils offer around 9g of fibre and 8g of plant protein, while mushrooms contribute selenium, B vitamins, and flavour. Sweet potato adds beta-carotene for immune health and gentle, slow-release carbs.
It’s one ramekin, but it does a lot of good.
💬 Over to You
Made this fibre-boosting beauty? Drop a comment below or tag @Plan4One in your solo dinner photos. I love seeing how these little pies turn out in real kitchens.
Plan4One.com | Winter Warmers That Are Good to Your Guts
