Recipe description
July 22, 2026
Brown rice bowl with romesco vegetables
Brown rice bowl with romesco veggies that support gentle digestion
Plant Based
High Fiber
Protein Rich
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: wheat, egg, tree_nut, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from brown rice, vegetables, and almonds.
- Includes polyphenol-rich ingredients like tomatoes, olive oil, garlic, and paprika.
- Balanced with plant protein and healthy fats to support digestion and satiety.
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
Capsicum, red
1
piece
Zucchini
1
piece
Eggplant
0.5
piece
Nut, almond
0.25
cup
Garlic
2
clove
Tomato
1
piece
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Paprika powder
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Cook brown rice according to package instructions until tender, then set aside.
2
Preheat oven to 200°C (400°F). Chop red bell pepper, zucchini, and eggplant into bite-sized pieces.
3
Toss chopped vegetables with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender and slightly charred.
4
While vegetables roast, make the romesco sauce: blend almonds, garlic, tomato, remaining olive oil, paprika, and lemon juice until smooth.
5
Divide cooked brown rice between two bowls. Top with roasted vegetables and drizzle with romesco sauce.
6
Serve warm, optionally garnished with additional chopped almonds.
More Recipes For Your Gut
Nutrition
460 kcal
Calories
7 g
Protein
48 g
Carbohydrates
8 g
Fiber
6 g
Sugar
23 g
Fat
4 g
Saturated fat
0.9 g
Salt
FAQ
Can I customize the vegetables or sauce?
Yes. Swap in seasonal vegetables or adjust the romesco (more lemon, less paprika, or use a different nut).
Is this recipe gluten-free?
Generally yes; there are no gluten-containing ingredients. Watch for cross-contamination if cooking in a shared kitchen.
What allergens should I be aware of?
Contains almonds (tree-nut). If you have a nut allergy, substitute or omit the almonds; garlic is not a common allergen.
Is this vegan?
Yes, it’s dairy-free and suitable for vegan diets.
How should I store and reheat leftovers?
Store in an airtight container in the fridge for 3–4 days. Reheat gently in the microwave or on the stove; add a splash of water if it’s dry.
How can I make it nut-free?
Replace almonds with roasted sesame seeds or pumpkin seeds, and ensure the romesco is prepared without nuts.
How do I cook the brown rice?
Rinse the rice, then cook with about 2.5 cups water per 1 cup rice (or follow package directions) until tender (roughly 35–45 minutes). Let it rest 5 minutes.
What is romesco sauce like, and how spicy is it?
Romesco is a nutty, smoky tomato sauce. Paprika adds warmth but it’s mild; you can add more paprika or chili for extra heat.
How should I portion it?
This recipe yields two servings; divide the rice and roasted vegetables evenly and drizzle with romesco.
Can I prep this in advance?
Yes. Roast the vegetables ahead and refrigerate; romesco can be made a day or two in advance.
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