Recipe description
October 2, 2026
Anti-Inflammatory Beetroot Lentil Stew
A hearty, fiber-rich stew with earthy beetroot and plant-powered lentils
Anti-Inflammatory
High Fiber
Plant Based
89%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber and plant protein from red lentils and vegetables.
- Includes colorful beetroot, spinach, carrots, and polyphenol-rich spices.
- Balanced with slow-digesting carbohydrates, olive oil, and minimal added sugar.
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
Beetroot
2
piece
Red lentils
0.75
cup
Onion
1
piece
Garlic
2
clove
Carrot
1
piece
Vegetable broth
3
cup
Tomato, paste
1
tablespoon
Oil, olive
1
tablespoon
Turmeric
0.5
teaspoon
Seed, cumin
0.5
teaspoon
Spinach
2
tablespoon
Lemon juice
1
teaspoon
Salt
0.5
teaspoon
Instructions
1
Peel and dice the beetroot and carrot, and finely chop the onion and garlic.
2
Heat the olive oil in a large pot over medium heat and sauté the onion and garlic for 2–3 minutes until softened.
3
Add the beetroot and carrot, and cook for 3–4 minutes, stirring occasionally.
4
Stir in the cumin seeds, turmeric, and tomato paste, and cook for 1 minute until fragrant.
5
Rinse the red lentils, then add them to the pot along with the vegetable broth. Bring to a boil.
6
Reduce the heat, cover, and simmer for 25–30 minutes until the beetroot and lentils are tender.
7
Stir in the spinach and cook for 2 minutes until wilted.
8
Season with salt and lemon juice, then ladle the stew into bowls and serve warm.
More Recipes For Your Gut
Nutrition
330 kcal
Calories
17 g
Protein
54 g
Carbohydrates
14 g
Fiber
10 g
Sugar
8 g
Fat
1 g
Saturated fat
1.5 g
Salt
FAQ
How many servings does this beetroot lentil stew make?
The recipe makes 2 servings.
How long does the stew take to cook?
After preparation, it simmers for about 25–30 minutes, with a few extra minutes for sautéing and finishing.
Is this beetroot lentil stew vegan?
Yes, provided you use a vegan vegetable broth.
Is this stew gluten-free?
The ingredients are naturally gluten-free, but check the vegetable broth and tomato paste labels for possible gluten-containing additions.
Can I use cooked or canned lentils instead of red lentils?
Yes, but add them near the end of cooking because cooked lentils need less time and may make the stew softer.
Can I replace the spinach?
Yes. Kale, Swiss chard, or other leafy greens can be used instead. Add firmer greens a little earlier.
How should I store leftover beetroot lentil stew?
Cool it promptly, refrigerate it in a covered container, and use it within about 3 days. Reheat until steaming hot.
Can I blend the stew?
Yes. Blend all or part of it for a smoother texture, adding a little broth or water if needed.
Does this stew have proven anti-inflammatory effects?
It contains plant foods and fiber that can fit into a balanced, varied diet, but it is not a treatment and cannot guarantee a specific health effect.
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