Recipe description
July 20, 2026
Toast with roasted peppers and anchovies
Crunchy toast with peppers and anchovies supports gentle digestion
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole-grain bread and peppers.
- Includes polyphenol-rich herbs and olive oil for flavor and plant diversity.
- Balanced with protein from anchovies, healthy fats, and slow-digesting carbs 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
Bread, whole grain
4
slice
Capsicum, red
2
piece
Anchovy
8
piece
Oil, olive
2
tablespoon
Garlic
1
clove
Basil
1
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat oven to 200°C (400°F). Cut red capsicum into strips and toss with 1 tablespoon olive oil. Roast for 15-20 minutes until softened and slightly charred.
2
Toast the whole grain bread slices until golden and crispy.
3
Rub each toast slice with the garlic clove for flavor.
4
Arrange the roasted pepper strips evenly over the toast slices.
5
Place anchovy fillets on top of the peppers, distributing evenly.
6
Drizzle with remaining olive oil and sprinkle with fresh basil and black pepper.
7
Serve immediately while warm.
More Recipes For Your Gut
Nutrition
400 kcal
Calories
14 g
Protein
34 g
Carbohydrates
8 g
Fiber
4 g
Sugar
18 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
Is this dish vegan or vegetarian?
Not vegan due to anchovies. It’s vegetarian if you omit the anchovies; you can substitute with olives or roasted vegetables.
Is this gluten-free?
Not gluten-free unless you use gluten-free bread.
How many servings does this make?
Two servings.
Approximately how many calories per serving?
Roughly 320–360 kcal per serving, depending on bread and portion sizes.
Is it dairy-free?
Yes, it contains no dairy.
Is it high in sodium?
Anchovies add salt; overall sodium can be moderate to high. Use low-sodium anchovies or fewer fillets to reduce salt.
How should leftovers be stored?
Best eaten fresh; if needed, store components separately in the fridge for up to 1 day; reassemble and reheat briefly before serving.
What substitutions can I use if I don’t have anchovies?
Try olives, capers, roasted peppers alone, or sardines.
What bread should I use?
Whole-grain bread is recommended for more fiber; you can swap to other crusty breads, and use gluten-free bread if needed.
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