Recipe description
June 21, 2026
Chickpea stew with carrot
A cozy chickpea carrot stew that supports gentle digestion.
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients:
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables, supporting gut regularity.
- Includes colorful plant foods that diversify the diet and boost polyphenols.
- Balanced with plant protein and slow-digesting carbs for steady energy.
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
Chickpea
24
tablespoon
Carrot
2
piece
Onion
1
piece
Garlic
3
piece
Tomato
2
piece
Oil, olive
2
tablespoon
Vegetable broth
3
cup
Seed, cumin
1
tablespoon
Instructions
1
In a pot, heat olive oil over medium heat.
2
Add chopped onion and cook until translucent.
3
Stir in diced carrots, cumin, and cook for another 5 minutes.
4
Add chickpeas and vegetable broth, bring to a boil.
5
Reduce heat and let it simmer for 20 minutes.
6
Season with salt and pepper before serving.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
12 g
Protein
50 g
Carbohydrates
11 g
Fiber
8 g
Sugar
8 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
Is this stew vegan and gluten-free?
Yes. It’s vegan and gluten-free as written, provided you use gluten-free stock or seasonings.
How many servings does this recipe yield?
About 3–4 portions, depending on portion size.
Can I use dried chickpeas instead of canned?
Yes. Soak the dried chickpeas overnight and simmer until tender (about 45–60 minutes after soaking).
What can I substitute for carrots or chickpeas?
Use other firm vegetables like potatoes or sweet potatoes; or other beans such as white beans. For chickpeas, lentils are also possible, but cooking times differ.
How can I adjust the spice level?
Add chili flakes, curry powder, or cumin to taste; start small and taste as you go.
How should I store leftovers and how long do they keep?
Refrigerate in a sealed container for 3–4 days; reheat on the stove or in the microwave.
Can I freeze the stew?
Yes. Freeze in portions for up to 2–3 months; thaw before reheating.
What sides pair well with this stew?
Serve with crusty bread, rice, quinoa, or a simple green salad.
Is this suitable for a gut-friendly or high-fiber diet?
Yes. It contains fiber from chickpeas and carrots and fits a balanced, plant-forward eating pattern. Drink water and increase fiber gradually.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.