Recipe description
June 25, 2026
Pea risotto with mint
Minty pea risotto that supports gentle digestion and fiber variety.
82%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from peas and plant-based ingredients to support digestion.
- Includes plant diversity with herbs and legumes for variety.
- Mint provides polyphenols and flavor without relying on heavy sauces.
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
Pea, green
1
cup
Risotto
1
cup
Mint
2
teaspoon
Oil, olive
2
tablespoon
Onion
1
piece
Vegetable broth
4
cup
Cheese, parmesan
0.5
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Heat the olive oil in a large skillet over medium heat.
2
Add the chopped onion and sauté until translucent.
3
Stir in the risotto and continue to cook for 2-3 minutes, until slightly toasted.
4
Gradually add the vegetable broth, one ladle at a time, stirring often until absorbed.
5
When the risotto is creamy and al dente, add the green peas, mint, salt, and pepper.
6
Stir in the parmesan cheese until melted and combined.
7
Remove from heat and let it sit for a couple of minutes before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
12 g
Protein
60 g
Carbohydrates
7 g
Fiber
6 g
Sugar
12 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What makes this pea risotto with mint gut-friendly?
It uses fiber from peas and the starchy rice, plus prebiotic-friendly fibers that support digestion, with mint adding aroma and polyphenols.
Is this recipe vegetarian or vegan, and can I make it dairy-free?
It's vegetarian as written. To make it vegan/dairy-free, use olive oil instead of butter, omit cheese, and use vegetable stock.
Is this gluten-free?
Yes, rice is naturally gluten-free. Just ensure the stock and any add-ins are gluten-free.
How do I cook it to keep it creamy?
Add hot stock gradually and stir often until the rice is tender and creamy. Finish with a little more stock and optional cheese or a dairy-free alternative.
How long does it take to make?
About 30–40 minutes from start to finish.
Can I freeze or store leftovers?
Yes. Refrigerate leftovers for 2–3 days and reheat gently; the texture may change a bit.
Can I use fresh or frozen peas?
Both work. Add fresh peas in the last few minutes of cooking; if using frozen, add with the final stock.
What should I serve it with?
Pair with leafy greens or a simple side; for extra protein, add a protein source if desired.
Can I customize with other herbs or greens?
Yes. Swap mint for parsley, chives, or tarragon, or add spinach at the end.
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