Recipe description
June 19, 2026
Chicory mash with pear
Fiber-rich chicory and pear mash to support gentle digestion.
88%
General Gut Health Match
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We found the following allergens in the recipe ingredients: tree_nut, milk
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from chicory inulin and pear fiber.
- Polyphenol-rich pear adds color and plant diversity.
- Easy, fiber-forward side dish that pairs with whole grains and vegetables.
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
Chicory
4
piece
Pear
2
piece
Potato
3
piece
Butter
6
teaspoon
Milk, whole
0.25
glass
Instructions
1
Wash and chop the chicory and pear into smaller pieces.
2
In a pot, melt the butter over medium heat.
3
Add the chopped chicory and sauté for about 5 minutes until softened.
4
Add the pear to the pot, along with salt, and continue cooking for another 5 minutes.
5
Use a potato masher to mash the mixture until smooth.
6
Add a pinch of pepper and adjust seasonings to taste.
7
Serve warm as a side dish.
More Recipes For Your Gut
Nutrition
190 kcal
Calories
4 g
Protein
38 g
Carbohydrates
6 g
Fiber
16 g
Sugar
1 g
Fat
0.2 g
Saturated fat
0.2 g
Salt
FAQ
What is chicory mash with pear and what does it taste like?
A creamy side dish that blends chicory’s mild bitterness with sweet pear, resulting in a fiber-rich mash.
What are the main health benefits of this dish?
It provides inulin-rich fiber from chicory and polyphenols from pears, supporting digestion and gut-friendly bacteria; includes a mix of soluble and insoluble fiber.
Is this dish vegetarian or vegan?
Yes, it can be vegan if you use plant-based fats and milk; dairy options would make it not vegan.
Is it gluten-free?
Yes, naturally gluten-free as long as no gluten-containing ingredients are added.
How should I store and reheat leftovers?
Store in the fridge for 2–3 days in a covered container. Reheat on the stove or in a microwave until hot.
How can I adjust sweetness or texture?
Add more pear to sweeten; adjust thickness with more liquid or plant milk; a splash of lemon juice can brighten the flavor.
Are there any allergens or digestion notes?
Chicory contains inulin, which can cause gas in some people. Those with FODMAP sensitivities may want to limit it. Not all babies should have it.
What are good serving suggestions or pairings?
Pairs well with whole grains and roasted vegetables as a warm, comforting side.
Can I make this ahead or freeze it?
Components can be prepared in advance, but the purée may change texture after freezing; best to make fresh or store components separately and mash before serving.
Can I substitute chicory or pear?
If you don’t like chicory, try celery root or endive; pears can be substituted with apples for a similar sweetness.
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