Recipe description
September 29, 2026
Brown rice bowl with caponata
A colorful, fiber-rich bowl for satisfying everyday plant diversity
Fiber Rich
Plant Based
Mediterranean
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut, peanut, celery, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from brown rice and a generous variety of vegetables.
- Includes colorful plants, herbs, olive oil, olives, and capers that contribute polyphenols and flavor.
- Provides a practical, make-ahead meal with whole-grain carbohydrates and healthy fats.
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
Rice, brown
1
cup
Eggplant
1
piece
Zucchini
1
piece
Red pepper
1
piece
Celery
1
piece
Onion
1
piece
Garlic
1
piece
Tomato
2
piece
Tomato, paste
1
tablespoon
Oil, olive
2
tablespoon
Vinegar
1
tablespoon
Caper
1
tablespoon
Olive
2
tablespoon
Fresh mint
2
teaspoon
Parsley
2
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Rinse the brown rice, then cook it in water according to package directions until tender. Keep warm.
2
Cut the eggplant, zucchini, red pepper, and celery into small bite-size pieces.
3
Dice the onion and slice the garlic. Chop the tomatoes.
4
Heat 1 tablespoon olive oil in a pan over medium heat. Cook the onion and celery for 4 to 5 minutes until softened.
5
Add the eggplant, zucchini, red pepper, and garlic. Cook for 8 to 10 minutes, stirring, until the vegetables are tender.
6
Stir in the chopped tomatoes and tomato paste. Simmer for 10 minutes until the mixture thickens.
7
Add the vinegar, capers, olives, salt, and black pepper. Simmer for 2 more minutes, then remove from the heat.
8
Spoon the cooked brown rice into bowls and top with the warm caponata.
9
Drizzle with the remaining olive oil and finish with fresh mint and parsley before serving.
More Recipes For Your Gut
Nutrition
580 kcal
Calories
11 g
Protein
88 g
Carbohydrates
14 g
Fiber
14 g
Sugar
21 g
Fat
3 g
Saturated fat
2.7 g
Salt
FAQ
How many servings does this brown rice bowl with caponata make?
The recipe makes 2 servings.
Is this brown rice bowl vegetarian or vegan?
Yes. The listed ingredients are suitable for a vegan diet.
Is this recipe gluten-free?
The ingredients are naturally gluten-free, but check labels for packaged items such as tomato paste, capers, olives, and vinegar if cross-contact matters.
How long does this recipe take to prepare?
Allow about 35 to 45 minutes, depending on the brown rice cooking time.
Can I prepare the caponata in advance?
Yes. Prepare it ahead and refrigerate it in a covered container. Reheat it gently before serving.
How should I store leftovers?
Cool leftovers promptly, refrigerate them in covered containers, and use them within 3 days. Reheat until piping hot.
Can I use another type of rice?
Yes. White rice, quinoa, or another preferred grain can be used, following its package cooking instructions.
What can I use instead of capers or olives?
You can omit either ingredient or replace them with a small amount of chopped pickles for a similar briny flavor.
Can I serve the caponata cold?
Yes. It can be served warm, at room temperature, or chilled, depending on your preference.
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