Recipe description
June 24, 2026
Spelt with pumpkin and feta
Fiber-rich spelt with pumpkin and feta to support gentle digestion.
High Fiber
Protein Rich
Digestive Support
85%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole grains and pumpkin.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
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
Spelt
1
cup
Pumpkin
1
cup
Feta cheese
0.5
cup
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
fresh herbs
1
tablespoon
Instructions
1
Cook the spelt according to package instructions until tender.
2
While the spelt is cooking, chop the pumpkin into small cubes.
3
Heat olive oil in a skillet over medium heat. Add the pumpkin and sauté until soft.
4
Add cooked spelt to the skillet, mixing with the pumpkin.
5
Crumble feta cheese over the mixture, then add salt, black pepper, and fresh herbs.
6
Toss everything gently until well combined and serve warm.
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Nutrition
450 kcal
Calories
16 g
Protein
60 g
Carbohydrates
9 g
Fiber
6 g
Sugar
14 g
Fat
5 g
Saturated fat
0.9 g
Salt
FAQ
What is spelt and why use it in this dish?
Spelt is a whole grain rich in fiber that adds a chewy texture and supports digestion. You can substitute other grains if needed.
Is this dish gluten-free?
Spelt contains gluten, so it is not gluten-free. If you need a GF option, replace it with quinoa, millet, or buckwheat.
Can I make this vegan or dairy-free?
Yes. Omit feta or replace it with plant-based feta; you can also add olive oil or a vegan cheese for extra flavor.
What other squash would work?
Pumpkin works well, but butternut squash or kabocha are good substitutes; cut into pieces and cook until tender.
How should I store leftovers?
Cool and refrigerate in an airtight container; use within 2–3 days.
How should I reheat leftovers?
Reheat gently in the microwave on medium power or in a low oven with a splash of water.
How does this dish support gut health?
The fiber from spelt and pumpkin supports digestion, and pumpkin polyphenols may help nourish beneficial gut bacteria as part of a varied diet.
What should I serve it with?
A simple green salad or a yogurt-based sauce pairs well.
Is this suitable for meal prep?
Yes — it stores well in the fridge for several days; portion it for easy reheating.
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