Recipe description
July 13, 2026
Tortilla with peas and peppers
A bright tortilla packed with fiber and plant diversity for gut-friendly digestion.
Plant Based
82%
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.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from peas and vegetables.
- 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
Tortilla
2
piece
Pea, green
1
cup
Bell Pepper
1
piece
Oil, olive
2
tablespoon
Onion
0.5
piece
Garlic
2
clove
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Heat olive oil in a pan over medium heat. Add chopped onion and garlic, sauté until softened and fragrant.
2
Add diced bell pepper and cook for 3-4 minutes until slightly softened.
3
Add peas and cook for another 2-3 minutes until heated through. Season with salt and pepper.
4
Warm tortillas in a separate pan or microwave for 30 seconds until pliable.
5
Spoon the pea and pepper mixture onto the center of each tortilla.
6
Fold the tortillas over the filling and serve immediately.
More Recipes For Your Gut
Nutrition
305 kcal
Calories
8 g
Protein
34 g
Carbohydrates
5 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.7 g
Salt
FAQ
Is this dish vegetarian or vegan?
It's vegetarian as written; to make it vegan, use a dairy-free tortilla.
How many servings does this yield?
2 servings.
How long does it take to prepare and cook?
About 20–25 minutes in total.
Can I customize the fillings?
Yes—add extra vegetables, herbs, or cheese, and adjust seasonings to taste.
Are peas and peppers high in fiber or polyphenols?
Yes, they provide dietary fiber and polyphenols.
How should I store leftovers?
Cool within 2 hours and refrigerate; they’ll keep 1–2 days. Reheat before serving.
Is this gluten-free?
Not automatically; use a certified gluten-free corn tortilla if gluten is a concern.
Is this dairy-free?
Dairy-free if you use a dairy-free tortilla.
What common allergens are in this dish?
Contains onion and garlic; tortilla may contain gluten or dairy depending on the brand.
How can I adapt it for different diets or spice levels?
Add protein like chickpeas or tofu for more protein; adjust salt; add chili flakes for heat; choose gluten-free tortilla if needed.
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