Recipe description
June 19, 2026
Arugula mash with tomato and cottage cheese
A fiber-rich arugula mash supporting gentle digestion and plant diversity.
82%
General Gut Health Match
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We found the following allergens in the recipe ingredients: milk
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from arugula and tomato.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein from cottage cheese and quick to prepare.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Rocket
2
cup
Tomato
2
piece
Cheese, cottage
1
cup
Instructions
1
Wash the arugula thoroughly under cold water and shake off the excess water.
2
Chop the tomatoes into small pieces.
3
In a mixing bowl, combine the arugula, chopped tomatoes, and cottage cheese.
4
Using a fork or a masher, mash the ingredients together until well combined but still slightly chunky.
5
Serve the arugula mash as a side dish or a light main course.
Nutrition
250 kcal
Calories
28 g
Protein
10 g
Carbohydrates
3 g
Fiber
6 g
Sugar
9 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What is arugula mash with tomato and cottage cheese?
A quick, bright mash that blends peppery arugula with juicy tomato and soft cottage cheese for a light meal or side.
What are the health benefits of the greens and cottage cheese in this dish?
Arugula provides fiber and plant compounds; tomato adds polyphenols and color; cottage cheese supplies protein without heaviness.
How long does it take to prepare?
About 15–25 minutes, depending on prep.
Can I make this dairy-free or vegan?
Yes. Use a plant-based ricotta or crumbled firm tofu, or mashed chickpeas as a protein, and keep arugula and tomato.
How should leftovers be stored?
Refrigerate in an airtight container; best within 1–2 days.
Can I customize toppings or add-ins?
Yes. Try olives, cucumber, fresh herbs, avocado, seeds, or different tomato varieties.
What should I pair it with as a side or main?
A light side like whole-grain bread, or a small serving of beans or eggs to complete the meal.
Is this dish suitable for lactose-intolerant people?
It contains dairy (cottage cheese). Use lactose-free cottage cheese or a plant-based alternative if needed.
How do I scale the recipe for more or fewer servings?
Adjust greens, tomato, and cottage cheese in roughly equal proportions by weight.
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