Recipe description
July 13, 2026
Brown rice paella with chicken
Brown rice paella with chicken that supports gentle digestion and fiber diversity
One Pot Meal
Easy Recipe
90%
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, celery
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from brown rice and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
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
Chicken, thigh
2
piece
Onion
1
piece
Garlic
2
clove
Capsicum, red
1
piece
Tomato
1
piece
Chicken soup
2
cup
Oil, olive
2
tablespoon
Paprika powder
1
teaspoon
Saffron
0.25
teaspoon
Pea, green
0.5
cup
Lemon
0.5
piece
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Heat olive oil in a large paella pan or skillet over medium heat. Season chicken thighs with salt and pepper, then brown on both sides for 5-6 minutes. Remove and set aside.
2
In the same pan, sauté chopped onion and garlic until softened, about 3-4 minutes. Add diced bell pepper and cook for another 2 minutes.
3
Add brown rice to the pan and toast for 1-2 minutes, stirring constantly. Stir in paprika and saffron threads.
4
Pour in chicken broth and add diced tomato. Bring to a simmer, then return chicken thighs to the pan.
5
Reduce heat to low, cover, and simmer for 35-40 minutes until rice is cooked and liquid is absorbed. Do not stir during cooking.
6
In the last 5 minutes of cooking, scatter frozen peas over the top. Cover and continue cooking.
7
Remove from heat and let rest for 5 minutes. Garnish with lemon wedges before serving.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
25 g
Protein
60 g
Carbohydrates
7 g
Fiber
6 g
Sugar
14 g
Fat
4 g
Saturated fat
0.6 g
Salt
FAQ
Is this dish gluten-free?
Yes, naturally gluten-free. Use a gluten-free chicken broth if you’re avoiding gluten and avoid cross-contamination.
Can I use white rice instead of brown rice, and how does that affect cooking time?
Yes, you can. White rice cooks faster and has less fiber; adjust the cooking time so the liquid is absorbed.
Can I substitute chicken thighs with chicken breasts?
You can, but thighs stay juicier. Breasts may dry out; reduce cooking time to prevent overcooking.
How many servings does this recipe yield?
2 servings.
Do I need to stir the paella while cooking?
No. Do not stir during cooking to help the rice cook evenly.
What can I substitute for saffron if I don’t have it?
You can omit saffron or use a pinch of turmeric for color; you’ll miss the aroma.
How spicy is this recipe and can I adjust the heat?
It’s mild. You can add more pepper or paprika to increase heat; adjust to taste.
How long will leftovers keep, and can I freeze them?
Refrigerate leftovers within 2 hours; they keep 2–3 days. Freezing is possible but texture may change.
Can I add extra vegetables or proteins to customize it?
Yes. You can add more veggies or other proteins; adjust cooking times accordingly.
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