Recipe description
June 24, 2026
Whole-grain macaroni with tomato and vegetables
Fiber-rich whole-grain pasta with tomatoes and vegetables for gut-friendly meals
High Fiber
Whole Grains
Protein Rich
87%
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 whole grains and vegetables.
- Includes a variety of colorful plant foods for polyphenols and gut diversity.
- Balanced with plant-based protein and healthy fats to support blood sugar and fullness.
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
Pasta, whole grain
2
cup
Tomato
2
piece
zucchini
1
piece
Bell Pepper
1
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Basil
2
tablespoon
Instructions
1
Cook the whole-grain macaroni according to package instructions until al dente.
2
While the pasta cooks, chop the tomatoes, zucchini, and bell pepper into bite-sized pieces.
3
In a skillet, heat the olive oil over medium heat and add the chopped vegetables.
4
Sauté the vegetables for about 5-7 minutes until they are tender.
5
Once the pasta is cooked, drain it and add it to the skillet with the sautéed vegetables.
6
Season with salt, black pepper, and fresh basil, then toss everything together to combine.
7
Serve warm and enjoy your fiber-rich meal.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
15 g
Protein
60 g
Carbohydrates
9 g
Fiber
7 g
Sugar
14 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this dish gluten-free?
Not gluten-free if using standard whole-grain pasta; use gluten-free whole-grain pasta or legume-based pasta to make it gluten-free.
How much fiber does a serving have?
A serving provides a good amount of fiber thanks to whole grains and vegetables; exact amount depends on portions and ingredients used.
Can I swap in different vegetables or seasonal produce?
Yes—swap vegetables to match season and taste.
Is it suitable for vegetarians/vegans?
Yes; plant-based. If you use dairy or cheese, it would not be vegan.
How long does it take to cook from start to finish?
About 30 minutes; times may vary with equipment.
How should I store leftovers and reheat?
Refrigerate within 2 hours; leftovers keep 2–3 days; reheat on the stove or in the microwave; add a splash of water if it looks dry.
Can I add protein to make it a complete meal?
Yes; add beans, lentils, tofu, tempeh, or serve with a protein-rich side.
What whole-grain pastas work best?
Look for whole-grain or pulse-based pastas (e.g., whole-wheat, spelt, buckwheat, chickpea pasta) for fiber and texture.
How can I adjust seasoning or spice for kids or adults?
Start mild; add chili flakes or pepper to the adult portions.
Can I freeze the dish?
Freezing is possible, though vegetables may soften; best fresh; you can freeze cooked leftovers and reheat later.
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