Recipe description
July 11, 2026
Red cabbage barley bowl
A fiber-rich red cabbage barley bowl supporting gut health.
92%
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
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
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
- Rich in fiber from red cabbage and barley for gut health and satiety.
- Colorful veggies provide polyphenols and support dietary diversity.
- Balanced plant protein with whole grains for steady energy.
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
Cabbage, red
0.5
head
Barley
1
cup
Oil, olive
2
tablespoon
Carrot
1
piece
Parsley
2
tablespoon
Lime
1
piece
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Avocado
1
piece
Instructions
1
Cook barley according to package instructions until tender. Drain and set aside.
2
Shred the red cabbage and carrot. Chop the parsley and avocado.
3
In a large bowl, combine the cooked barley, shredded cabbage, carrot, parsley, and avocado.
4
Drizzle with olive oil and juice of the lime. Season with salt and black pepper.
5
Toss everything together until well combined. Serve immediately.
More Recipes For Your Gut
90% Gut Health
88% Gut Health
92% Gut Health
65% Gut Health
78% Gut Health
92% Gut Health
Nutrition
420 kcal
Calories
14 g
Protein
58 g
Carbohydrates
9 g
Fiber
6 g
Sugar
7 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What ingredients are in the Red Cabbage Barley Bowl and how is it prepared?
It features red cabbage, barley, and simple seasonings; cook the barley, chop or shred the cabbage, mix with warm vegetables or serve it chilled, and top as you like.
How much fiber does it provide and why is fiber good for digestion?
The bowl includes a mix of soluble and insoluble fiber, which supports regular digestion and a healthy gut.
Can I customize toppings or swap barley for another grain?
Yes—add toppings you enjoy; you can substitute quinoa, farro, or brown rice if you prefer (choose gluten-free options if needed).
Is this dish vegan/vegetarian?
Yes, it’s plant-based; you can add dairy or eggs if you wish, but it’s vegan/vegetarian by default.
How should I store leftovers and how long will they keep?
Refrigerate leftovers in an airtight container; they’re best within 3–4 days.
Can I freeze leftovers?
Freezing is possible but may affect texture; if you freeze, label and use within 1–2 months and reheat gently.
What quick toppings pair well with this bowl?
Nuts, seeds, fresh herbs, avocado, citrus, olive oil, yogurt, or tahini—choose toppings that fit your routine.
Are there allergen considerations or gluten concerns?
The recipe uses barley (gluten); for a gluten-free version use quinoa or buckwheat and check toppings for allergens.
How can I adjust portions or calories for different needs?
Use about 1 cup cooked barley as a base, add more vegetables for volume, or swap some barley for lower-calorie greens; tailor to appetite and goals.
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.