Recipe description
July 29, 2026
Mussels in tomato broth
Bright mussels in tomato broth to support gentle digestion and fiber variety.
Easy Recipe
One Pot Meal
30 Minute Meal
82%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in seafood protein and plant polyphenols from tomatoes and herbs.
- Diverse plant ingredients contribute polyphenols and fiber.
- Light, gut-friendly preparation with healthy fats from olive oil.
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
Tomato
400
gram
Garlic
3
clove
Onion
1
piece
Oil, olive
2
tablespoon
Wine, white
100
ml
Basil
1
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Clean and debeard the mussels under cold running water, discarding any that are open and do not close when tapped.
2
Finely chop the onion and garlic. Heat olive oil in a large pot over medium heat and sauté the onion and garlic until softened.
3
Add chopped tomatoes and cook for 5 minutes until they begin to break down into a sauce.
4
Pour in white wine, bring to a simmer, and let reduce slightly for 2-3 minutes.
5
Add the cleaned mussels to the pot, cover with a lid, and steam for 5-7 minutes until the mussels open.
6
Discard any mussels that remain closed. Season with salt and black pepper to taste.
7
Garnish with fresh basil leaves and serve immediately with crusty bread or whole grains.
Nutrition
420 kcal
Calories
28 g
Protein
26 g
Carbohydrates
5 g
Fiber
8 g
Sugar
16 g
Fat
3 g
Saturated fat
2.8 g
Salt
FAQ
How should I choose and clean mussels?
Buy live mussels with closed shells; scrub the shells and remove the beard; discard any cracked mussels or ones that don’t close when tapped.
Can I substitute wine or omit it?
Yes. Use extra broth or water, or a splash of lemon juice; omit the wine if you prefer.
How long should I cook the mussels and how do I know they are open?
Cook 5–7 minutes in a covered pot, until the shells open. Discard any mussels that stay closed.
How should I adjust salt and seasoning?
Season to taste at the end; you can use low-sodium broth and pepper to taste.
Can I make a seafood-free or vegetarian version?
The dish centers on mussels, but you can substitute chickpeas or white beans in a tomato broth if you prefer.
What should I serve with this dish?
Crusty bread or whole grains, plus greens for a balanced meal.
Can I prepare this ahead or store leftovers?
Best enjoyed fresh. Refrigerate leftovers for 1–2 days and reheat gently.
Can I use canned tomatoes or does it have to be fresh?
Fresh tomatoes work well; canned tomatoes can be used as a substitute with minor adjustments to cooking time.
What if some mussels don’t open during cooking?
Discard any mussels that do not open after cooking for safety.
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