Recipe description
June 25, 2026
Field peas with leek and carrot
A comforting, fiber-friendly mix to support gentle digestion.
Plant Based
High Fiber
90%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Includes multiple plant ingredients for dietary diversity.
- Balanced with plant-based protein and slow-digesting 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
field peas
1
cup
Leek
1
piece
Carrot
1
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse the field peas under cold water and soak them for at least 2 hours.
2
In a pot, heat olive oil over medium heat. Add the chopped leek and sauté until soft.
3
Add the soaked field peas and sliced carrot to the pot. Stir to combine.
4
Cover the mixture with water and bring to a boil. Reduce heat and simmer until the peas are tender, about 30-40 minutes.
5
Season with salt and black pepper to taste. Serve warm.
More Recipes For Your Gut
Nutrition
280 kcal
Calories
14 g
Protein
52 g
Carbohydrates
12 g
Fiber
6 g
Sugar
2 g
Fat
0.4 g
Saturated fat
0.5 g
Salt
FAQ
What are field peas, and can I substitute them with other legumes?
Field peas are small green legumes often used in stews and soups; you can substitute green peas, chickpeas, or lentils, but cooking times and texture will differ.
Is this dish vegan and gluten-free?
Yes. It's naturally vegan and gluten-free, as long as you use broth/stock without gluten.
What are the health benefits of the recipe components?
Peas provide fiber and plant-based protein; leeks add prebiotic compounds that feed beneficial gut bacteria; carrots supply color and polyphenols with antioxidant properties.
How do I cook this dish?
Sauté sliced leeks and diced carrots in a little oil until just tender; add peas (drained if canned) and simmer with water or stock until the peas are tender and the flavors meld.
How long does it take to make?
Time depends on the peas you use: canned/pre-cooked peas take about 20–30 minutes; dried peas take longer, typically 45–60 minutes including soaking.
How should I store leftovers and reheat?
Cool and store in an airtight container in the fridge for up to 3–4 days; reheat on the stove or in the microwave until hot.
Can I adapt the recipe for specific diets (low-FODMAP, allergies)?
Leek is high in FODMAPs for many people; for a lower-FODMAP version, omit the leek or use only the green parts, and consider a different base vegetable. If you have allergies or intolerances, check ingredients like stock and seasonings.
Can I add ingredients to boost flavor or nutrition?
Yes—try fresh herbs, a squeeze of lemon, or extra vegetables; use low-sodium stock and adjust the seasoning.
How should I serve and portion this dish?
As a side with whole grains or a protein, or as a light main with a grain; a typical serving is about 1 cup cooked peas as a side.
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