Recipe description
July 13, 2026
Brown rice with squid and peas
Fiber-rich brown rice with squid and peas supports gentle digestion.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole grains and legumes (brown rice, peas).
- Lean seafood protein with plant-based fiber supports digestion.
- Uses olive oil, garlic, and lemon for polyphenols and flavor without added sugar.
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
Squid
200
gram
Pea, green
1
cup
Oil, olive
2
tablespoon
Garlic
2
clove
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Cook the brown rice according to package instructions until tender, then set aside.
2
Clean the squid and slice it into rings or bite-sized pieces.
3
Heat olive oil in a large pan over medium heat. Add minced garlic and cook for 1 minute until fragrant.
4
Add the squid to the pan and cook for 2-3 minutes until opaque and tender.
5
Add the green peas to the pan and cook for another 2 minutes until heated through.
6
Combine the cooked rice with the squid and pea mixture in the pan.
7
Season with salt, black pepper, and lemon juice. Stir gently to combine.
8
Serve warm, divided between two bowls.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
24 g
Protein
47 g
Carbohydrates
7 g
Fiber
5 g
Sugar
16 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is this dish gluten-free?
Yes. With brown rice, squid, peas, and the listed ingredients, it’s gluten-free—watch for cross-contamination.
Can I make it vegetarian or vegan?
Yes—substitute squid with mushrooms or firm tofu, or use a plant-based protein; the rest stays the same.
How should I store leftovers?
Cool them and refrigerate in an airtight container within 2 hours; it keeps for about 2–3 days.
Can I use another type of rice?
You can use white rice, but cooking times will differ; follow the package instructions; the dish will have less fiber.
Are there any allergens in this recipe?
It contains shellfish (squid). Garlic is generally fine for most, but check personal allergies.
How can I adjust the flavor or spice?
Adjust salt and pepper to taste; add more lemon juice or chili flakes for heat.
How long should I cook the squid?
Cook the squid for 2–3 minutes until opaque; avoid overcooking to keep it tender.
What are the main nutritional benefits?
Brown rice and peas provide fiber; squid offers lean protein; olives oil provides healthy fats.
Can I freeze this dish after cooking?
Best enjoyed fresh; you can freeze leftovers, but texture may change, especially the squid; refrigerate for 2–3 days.
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