Recipe description
June 20, 2026
Mussel soup with vegetables
A comforting mussel soup with vegetables supporting digestion and fiber variety.
90%
General Gut Health Match
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We found the following allergens in the recipe ingredients: shellfish, celery, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables and the mussels provide lean protein.
- Colorful vegetables offer polyphenols and supports microbiome diversity.
- Simple, quick soup that fits a gut-friendly, balanced 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
Mussel
500
gram
Carrot
1
piece
Celery
1
piece
Onion
1
piece
Garlic
2
clove
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Fresh parsley
2
tablespoon
Black pepper
1
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion, celery, and carrot. Sauté until softened.
3
Stir in minced garlic and cook for another minute.
4
Add vegetable broth to the pot and bring to a simmer.
5
Add mussels, cover the pot, and cook until mussels open, about 5-7 minutes.
6
Season with black pepper and stir in fresh parsley before serving.
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Nutrition
320 kcal
Calories
25 g
Protein
16 g
Carbohydrates
5 g
Fiber
6 g
Sugar
13 g
Fat
2 g
Saturated fat
1.2 g
Salt
FAQ
What are the main nutritional benefits of this mussel soup?
Mussels provide lean protein and minerals (iron, zinc, selenium); vegetables add fiber, vitamins, minerals and polyphenols that support digestion and gut microbiome diversity.
Can I use frozen or canned mussels?
Yes, both fresh and frozen mussels work; if using canned, drain and rinse to reduce salt; discard any mussels that stay closed after cooking.
Can I substitute mussels with another seafood?
Yes, shrimp, clams, or white fish can substitute; adjust the cooking time accordingly.
Is this soup safe for people with shellfish allergies?
No, mussels are shellfish; avoid if you have a shellfish allergy.
Is this soup suitable during pregnancy or for kids?
Mussels should be fully cooked; avoid raw shellfish. For pregnancy, consult your healthcare provider if unsure.
How long does it take to prepare and cook?
About 30–40 minutes total: 10–15 minutes for prep, 15–25 minutes for simmering.
How can I adjust the flavor or spice?
Add lemon juice, fresh herbs (parsley, thyme, bay leaf), black pepper, and optional chili flakes; taste and salt sparingly.
How should I store leftovers?
Cool quickly and refrigerate within 2 hours; store for 2–3 days in an airtight container; reheat gently.
Can I customize the vegetables?
Yes; use other quick-cooking vegetables like carrots, zucchini, fennel, or spinach and adjust cooking time.
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