Recipe description
July 24, 2026
Pasta with broccoli and garlic
A simple pasta with broccoli and garlic to support digestion
82%
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: egg, tree_nut, milk
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten, lactose
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Fiber-rich broccoli and pasta provide a fiber-forward base.
- Garlic adds prebiotic compounds and polyphenol-rich flavor with olive oil.
- Simple, balanced meal that fits into a gut-health-friendly routine.
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
Pasta
200
gram
Broccoli
200
gram
Garlic
3
clove
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Cheese, parmesan
30
gram
Instructions
1
Bring a large pot of salted water to a boil. Add pasta and cook according to package instructions until al dente.
2
While pasta cooks, cut broccoli into small florets. Heat olive oil in a large skillet over medium heat.
3
Add minced garlic to the skillet and sauté for 30 seconds until fragrant. Add broccoli florets and cook for 5-7 minutes until tender-crisp.
4
Drain pasta, reserving 1/2 cup of pasta water. Add pasta to the skillet with broccoli and toss to combine, adding reserved pasta water as needed to create a light sauce.
5
Season with salt and black pepper to taste. Serve immediately, topped with grated Parmesan cheese.
More Recipes For Your Gut
Nutrition
570 kcal
Calories
19 g
Protein
72 g
Carbohydrates
6 g
Fiber
4 g
Sugar
16 g
Fat
3 g
Saturated fat
3.5 g
Salt
FAQ
Is this dish gluten-free?
Not gluten-free unless you use gluten-free pasta. The recipe uses regular pasta.
Can I make this vegan?
Yes—omit Parmesan or replace it with dairy-free cheese or nutritional yeast.
How can I adjust the garlic flavor?
Use less garlic (for example 1 clove) or sauté it briefly to soften the bite.
How should I store leftovers?
Refrigerate in an airtight container for 2–3 days; reheat gently on the stove or in the microwave.
What makes this recipe gut-friendly?
Broccoli provides fiber and polyphenols; garlic offers prebiotic compounds that can support gut bacteria. Portion control and a simple, balanced meal help.
Can I substitute olive oil?
Yes—use another neutral oil or butter; note flavors may change.
Is Parmesan necessary?
It's optional; it adds flavor. You can omit it or use a dairy-free alternative.
How salty is this dish?
About 1 teaspoon of salt for 200 g pasta; adjust to taste and dietary needs.
Any tips to maximize flavor and texture?
Cook broccoli until tender-crisp, toss the pasta with a bit of the reserved cooking water to make a light sauce, and finish with Parmesan or alternative.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.