Recipe description
July 28, 2026
High-Fiber Leek Split Pea Breakfast Bowl
A fiber-rich breakfast bowl supporting gentle digestion and daily gut balance.
High Fiber
Plant Based
92%
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.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from split peas and leek supporting digestion.
- Contains multiple plant-based ingredients providing dietary diversity.
- Balanced with plant protein and healthy fats for satiety.
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
Leek
2
piece
Pea, split
1
cup
Water
4
cup
Garlic
2
clove
Ginger
1
teaspoon
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
1
tablespoon
Instructions
1
Rinse split peas under cold water until water runs clear.
2
Chop leek, removing tough outer layers and root end, then slice thinly.
3
In a medium pot, heat olive oil over medium heat. Add chopped leek, minced garlic, and grated ginger. Sauté for 3–4 minutes until softened.
4
Add rinsed split peas and 4 cups of water. Bring to a boil, then reduce heat to low and simmer for 30–40 minutes, stirring occasionally, until peas are tender.
5
Season with salt and black pepper to taste. Simmer for another 5 minutes.
6
Ladle into bowls and garnish with fresh chopped parsley before serving.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
16 g
Protein
56 g
Carbohydrates
14 g
Fiber
6 g
Sugar
9 g
Fat
1 g
Saturated fat
0.7 g
Salt
FAQ
Is this recipe vegan and dairy-free?
Yes, it’s plant-based with no dairy or meat.
How does fiber help in this breakfast?
Split peas and leek provide both soluble and insoluble fiber to support fullness and digestion.
Can I make it gluten-free?
It’s naturally gluten-free; use clean utensils and avoid cross-contamination.
Can I prep ahead or meal-prep this?
Yes—rinse the split peas and chop the leek ahead, then store components separately.
How should I adjust the salt?
Season to taste; start with 0.5 tsp and adjust as needed.
Can I freeze leftovers?
Yes, but texture may change; reheat gently when serving.
What other veggies can I add?
Spinach, kale, mushrooms, or other quick-cooking greens work well.
How long should I simmer?
30–40 minutes until peas are tender, then about 5 minutes more after seasoning.
Any serving suggestions?
Garnish with parsley and, if you like, serve with whole-grain toast.
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