Recipe description
July 22, 2026
Fideuà with squid and peas
Fiber-friendly fideuà with squid and peas supports gentle digestion.
One Pot Meal
Quick Meal
Family Friendly
90%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Contains fiber from peas and vegetables that supports gut health.
- Includes colorful vegetables and olive oil providing polyphenols and healthy fats.
- Balanced with seafood protein and noodles for satiety and practical weeknight meal.
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
Squid
200
gram
Pea, green
100
gram
Noodles
150
gram
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
400
ml
Tomato
1
piece
Paprika powder
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
1
tablespoon
Instructions
1
Clean and slice the squid into rings. Dice the onion and finely chop the garlic.
2
Heat olive oil in a large pan over medium heat. Add onion and garlic, sauté until softened.
3
Add the squid rings and cook for 2-3 minutes until they start to turn opaque.
4
Add the short noodles to the pan and toast for 1-2 minutes, stirring constantly.
5
Pour in the vegetable broth and add diced tomato, paprika powder, salt, and pepper.
6
Bring to a simmer, then reduce heat to low, cover, and cook for 10-12 minutes until noodles are tender.
7
Add the green peas during the last 3 minutes of cooking.
8
Remove from heat, let rest for 2 minutes, then garnish with chopped parsley before serving.
More Recipes For Your Gut
Nutrition
602 kcal
Calories
31 g
Protein
74 g
Carbohydrates
6.5 g
Fiber
6.6 g
Sugar
19 g
Fat
2.7 g
Saturated fat
1.25 g
Salt
FAQ
What are the main ingredients and what do they do in this dish?
Squid provides lean protein; green peas add fiber and nutrients; short noodles supply carbohydrates and texture; onion and garlic build flavor; tomato, paprika, and olive oil add depth; parsley adds a fresh finish.
Is this gluten-free?
Not automatically. The noodles are typically wheat-based. Use gluten-free noodles to make the dish gluten-free.
What allergens are present?
Contains seafood (squid). If noodles contain gluten, gluten is present as well. Check labels or use gluten-free noodles if needed.
How should I store leftovers?
Cool quickly and refrigerate in an airtight container within 2 hours. Best eaten within 2 days. Reheat until steaming hot. Freezing is possible but may affect texture.
Can I make this vegetarian or vegan?
Yes. Omit the squid or replace it with firm tofu or chickpeas, and use vegetable broth. The rest of the dish can stay the same.
How can I adjust the heat or salt?
Reduce or omit salt if needed. To add warmth, sprinkle chili flakes or use smoked paprika for depth.
How long does it take to cook, and what if the noodles aren’t tender?
Simmer 10–12 minutes after adding broth, until the noodles are tender. If not, cook a few minutes longer and check the liquid level.
How should I serve or garnish this dish?
Garnish with chopped parsley and, if desired, a lemon wedge. Let the dish rest for 2 minutes off the heat before serving.
What nutrients does this dish offer?
Provides protein from squid, fiber from peas, complex carbohydrates from noodles, and vitamins and polyphenols from vegetables, supporting a balanced meal.
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