A Gut-Friendly Recipe by Don Tolman
Looking for a meal that’s hearty, delicious, and supports your digestive health? These lentil patties with a zesty chilli mango sauce are packed with fibre, plant protein, and healing spices - all working together to nourish your gut and keep your system running smoothly.
This recipe comes straight from Don Tolman’s book The Recipe: Healing in the Age of Aquarius - a collection of simple, wholefood meals designed not just to satisfy your tastebuds, but to support your body’s natural healing systems.
Why This Recipe is Great for Your Gut
- Lentils – Rich in soluble fibre, lentils help feed the good bacteria in your gut microbiome, support healthy digestion, and keep you feeling full.
- Sweet Potato – Loaded with prebiotic fibre, it helps fuel beneficial gut bacteria while adding natural sweetness.
- Walnuts + Oats – Great sources of fibre and minerals, they support regular elimination and overall digestive balance.
- Spices (cumin, curry, ginger, garlic) – These not only add flavour but also aid digestion and reduce bloating.
- Mango – Naturally high in digestive enzymes and fibre, making it a sweet, gut-loving topping.
This dish doesn’t just taste amazing - it supports both your digestive and excretory systems, helping your body cleanse naturally and feel lighter.
Serves
4
Ingredients
For the Patties
- 1 large sweet potato (roasted in coconut oil + mashed) – approx. 1.5 cups
- 1 cup red lentils (rinsed + cooked in 2.5 cups water)
- 10 cm leek or 1 large onion, finely diced
- 1 cup walnuts (chopped, chunky)
- 1 cup rolled oats (finely chopped)
- 3 garlic cloves, diced
- 1 heaped tsp curry powder
- 1.5 heaped tsp cumin
- 1 heaped tsp sea salt
- 2 inches fresh ginger, diced
For the Chilli Mango Sauce
- Flesh of 1 large mango
- 1 fresh chilli, finely diced
Method
Patties
- Cook lentils: bring to boil in water, simmer 15 mins. Drain + cool.
- In a large bowl, combine lentils, sweet potato, leek/onion, walnuts, oats, garlic, spices, salt, and ginger. Mix well.
- Form mixture into patties with your hands.
- Gently fry in coconut oil on medium-low heat until golden on both sides.
Sauce
- Blend mango flesh on high until smooth.
- Stir in diced chilli.
- Drizzle generously over patties before serving.
Final Thoughts
This recipe is proof that food really can be medicine. By combining fibre-rich lentils, gut-friendly veggies, and enzyme-packed mango, you’re not just enjoying a delicious meal - you’re actively supporting your digestive health.
And the best part? This is just one of many healing, wholefood recipes you’ll find in Don Tolman’s book The Recipe: Healing in the Age of Aquarius. From gut health to heart health, it’s filled with simple, natural meals that help your body thrive.
Serve these patties fresh with a crisp salad, and you’ve got a meal that will leave you light, energised, and satisfied.