Recipe description
July 13, 2026
Rice with mussels and vegetables
Cozy mussels and vegetables rice that supports gentle digestion.
30 Minute Meal
One Pot Meal
Easy Recipe
78%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: shellfish, tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin
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Takes about 2 minutes.
Why this recipe fits you
- Fiber-rich vegetables and olive oil support gut-friendly nourishment.
- Colorful vegetables and herbs provide dietary diversity and polyphenols.
- Balanced with seafood protein, vegetables, and a gentle grain base.
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
200
gram
Rice
150
gram
Carrot
1
piece
Zucchini
1
piece
red bell pepper
1
piece
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
300
ml
Parsley
2
tablespoon
Lemon
0.5
piece
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse the mussels thoroughly under cold water and remove any beards. Discard any mussels that are open and don't close when tapped.
2
Finely chop the onion and garlic. Dice the carrot, zucchini, and red bell pepper into small cubes.
3
Heat olive oil in a large pan over medium heat. Add the chopped onion and garlic, sauté for 2-3 minutes until fragrant.
4
Add the diced vegetables to the pan and cook for 5-6 minutes until slightly softened.
5
Add the rice to the pan and stir to coat with oil. Toast for 1 minute.
6
Pour in the vegetable broth and bring to a simmer. Reduce heat to low, cover, and cook for 15 minutes.
7
Add the cleaned mussels to the pan, cover, and cook for 5-7 minutes until the mussels open.
8
Remove from heat. Discard any mussels that haven't opened. Stir in chopped parsley, lemon juice, salt, and pepper.
9
Serve immediately, garnished with additional parsley and lemon wedges.
More Recipes For Your Gut
Nutrition
632 kcal
Calories
26 g
Protein
68 g
Carbohydrates
6 g
Fiber
6 g
Sugar
28 g
Fat
4 g
Saturated fat
1.4 g
Salt
FAQ
Are mussels safe to eat if they don’t open during cooking?
Discard any mussels that don’t open after cooking; shells should open to indicate doneness. Before cooking, discard any that don’t close when tapped.
Can I substitute other seafood or add shrimp?
Yes, you can substitute with other quick-cooking seafood (e.g., shrimp or white fish); adjust cooking times accordingly.
Is this recipe gluten-free?
Yes, as written it’s gluten-free, provided the broth is gluten-free.
How should I store leftovers and how long will they last?
Store in an airtight container in the fridge for up to 2 days; reheat gently in a pan.
Can I use chicken broth instead of vegetable broth?
You can, but it changes the flavor; use chicken broth if you prefer and adjust salt.
Is this kid-friendly or spicy?
It’s mild; add pepper or chili flakes if you want more heat.
Can I use different types of rice?
Yes, you can, but cooking times and liquid amounts vary. White rice is straightforward; brown rice takes longer.
Is it safe for pregnant women?
Fully cooked shellfish is safer; avoid raw or undercooked shellfish; consult a health professional if unsure.
How can I tell if mussels are fresh?
Fresh mussels smell like the sea; shells should be closed before cooking; discard shells that stay open.
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