Recipe description
June 20, 2026
Mussels with leek and carrot
Gentle, fiber-rich mussels with leek and carrot for digestion support
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from leek and carrot supporting gut health.
- Includes seafood protein and colorful vegetables for polyphenols and diversity.
- Minimal processed ingredients with a simple, weeknight-friendly preparation.
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
Leek
1
piece
Carrot
2
piece
olive oil
2
tablespoon
Garlic
2
clove
vegetable broth
500
ml
Salt
1
teaspoon
black pepper
0.5
teaspoon
Parsley
2
tablespoon
Instructions
1
Clean the mussels under cold running water, scrubbing the shells and removing any beards.
2
Thinly slice the leek and carrot, and mince the garlic.
3
In a large pot, heat olive oil over medium heat and sauté the leek and carrot until softened, about 5 minutes.
4
Add the minced garlic and cook for another minute, until fragrant.
5
Pour in the vegetable broth and bring to a simmer.
6
Add the cleaned mussels to the pot, cover, and cook for 5-7 minutes or until the mussels have opened.
7
Season with salt and black pepper to taste.
8
Garnish with chopped parsley before serving.
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Nutrition
280 kcal
Calories
28 g
Protein
18 g
Carbohydrates
4 g
Fiber
5 g
Sugar
5 g
Fat
1 g
Saturated fat
1.2 g
Salt
FAQ
Is this dish gluten-free?
Yes. It’s naturally gluten-free as long as you don’t add gluten-containing ingredients or sauces.
Can I substitute mussels with another seafood or a plant-based protein?
Yes. You can use other quick-cooking seafood like clams or shrimp, or a plant option like chickpeas.
How long does it take to cook?
About 20–30 minutes from start to finish.
How do I clean and check mussels before cooking?
Rinse them, discard any that are open and won’t close, remove any beards if present, and discard broken shells.
Is it safe to eat this during pregnancy?
Fully cooked shellfish is generally safe in moderation; avoid raw or undercooked mussels. Check local guidelines and consult your healthcare provider if you have concerns.
What are the health benefits of leek and carrot in this dish?
Leeks provide prebiotic fiber and mild sweetness; carrots add fiber and polyphenols that support gut health.
How can I tell when the mussels are cooked?
They’re cooked when the shells open; discard any that stay closed after cooking.
How should I store leftovers?
Cool and refrigerate within 2 hours; store in a covered container and use within 1–2 days; reheat gently.
What would you serve this with?
Crusty bread to dip in the broth, a light salad, or boiled potatoes; a dry white wine pairs well.
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