Recipe description
June 29, 2026
Meal prep healthy Russian-style salad
A gut-friendly, batch-prep Russian-style healthy salad for fiber-rich meals and steady digestion.
Meal Prep Friendly
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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Alignment with Your Personal Profile
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Overall
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We found the following allergens in the recipe ingredients: mustard, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from diverse vegetables and legumes.
- Colorful plant ingredients support dietary diversity and polyphenols.
- Batch-prep friendly with good fridge storage for steady gut-friendly meals.
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
Sauerkraut
1
cup
Carrot
1
piece
Cucumber
1
bowl
Capsicum, red
1
piece
Onion
1
piece
Parsley
2
tablespoon
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Shred the carrot and cucumber into thin slices.
2
Dice the red bell pepper and onion into small pieces.
3
In a large bowl, combine the sauerkraut, shredded carrot, cucumber, diced red bell pepper, and onion.
4
Chop the parsley and add it to the bowl.
5
Drizzle with olive oil and season with salt and black pepper.
6
Toss all the ingredients together until well mixed.
7
Let the salad rest for at least 30 minutes in the refrigerator before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
14 g
Protein
48 g
Carbohydrates
9 g
Fiber
6 g
Sugar
22 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What makes this salad gut-friendly?
It emphasizes fiber-rich vegetables, diverse plant foods, and minimal processed ingredients to support gut bacteria.
Can I batch-make this for the week?
Yes. It’s designed for meal prep and stores in the fridge; typically 3–4 days for best texture, up to 5 days.
Is this recipe vegan or vegetarian?
It can be vegan or vegetarian—use vegan mayo or olive-oil dressing and omit any animal products.
Is the salad gluten-free?
Yes, the salad itself is gluten-free, but check dressings or any add-ins for gluten.
How can I adjust portions or calories?
Increase or decrease vegetables and legumes, or add a protein (eggs, chickpeas, tuna) to tailor calories.
Which ingredients boost gut health in this recipe?
Fiber-rich vegetables (like cabbage, carrots, cucumber), legumes, and seeds such as flax or chia.
How should I store and serve it?
Refrigerate in an airtight container and serve cold or at room temperature. Do not freeze; best within a few days.
Can I customize it for allergies?
Yes; swap nuts or seeds if needed, and use a dairy-free dressing.
How many portions does it yield?
About 4–5 servings, depending on portion size.
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