Recipe description
July 27, 2026
High-Fiber Leek Split Pea Skillet
A fiber-rich leek and split peas skillet to support gentle digestion.
High Fiber
Plant Based
Protein Rich
90%
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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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Includes prebiotic and polyphenol-rich ingredients (garlic, olive oil, herbs).
- Simple, balanced plant-based dish with protein, fiber, and healthy fats.
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
Oil, olive
2
tablespoon
Garlic
2
clove
Thyme
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Vegetable broth
2
cup
Instructions
1
Rinse split peas under cold water and drain. Set aside.
2
Heat olive oil in a skillet over medium heat. Add chopped leek and garlic, sauté until softened, about 5 minutes.
3
Add split peas, thyme, salt, and black pepper. Stir to combine.
4
Pour in vegetable broth, bring to a simmer, then reduce heat to low. Cover and cook for 30-35 minutes, until peas are tender and most liquid is absorbed.
5
Taste and adjust seasoning if needed. Serve warm.
More Recipes For Your Gut
Nutrition
350 kcal
Calories
14 g
Protein
45 g
Carbohydrates
11 g
Fiber
5 g
Sugar
12 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is this recipe vegan?
Yes—it's entirely plant-based with no animal products.
How fiber-rich is this dish?
It’s high in fiber thanks to leeks and split peas, providing both soluble and insoluble fiber.
Can I prepare it in advance or store leftovers?
Yes. Cool and refrigerate in an airtight container for up to 3–4 days; reheat when ready to serve.
Can I freeze leftovers?
Yes. Freeze for up to 2–3 months; thaw and reheat.
Can I customize the seasonings or swap ingredients?
Yes. Adjust salt, substitute thyme with other herbs, or omit garlic if needed.
How long does it take to cook?
About 30–35 minutes simmering after adding the broth, until the peas are tender and most liquid is absorbed.
Is this gluten-free?
Yes, as written it is gluten-free. Use gluten-free vegetable broth if needed.
How should I serve it?
Serve warm as a main or side; pair with grains like quinoa or a fresh salad.
Are there digestion tips with high-fiber foods?
Introduce fiber gradually if needed, drink water, and enjoy it with other foods to ease digestion.
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