Recipe description
September 25, 2026
Anti-Inflammatory Ginger Lentil Stew
A warming, fiber-rich lentil stew with ginger and everyday gut-friendly goodness.
Anti-Inflammatory
High Fiber
Legume Rich
88%
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 lentils and vegetables.
- Includes diverse plant foods, herbs, spices, and olive oil.
- Provides a satisfying, minimally processed meal with slow-digesting 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
Lentils
150
gram
Ginger
1
cup
Onion
1
piece
Garlic
2
piece
Carrot
1
piece
Celery
1
piece
Oil, olive
1
tablespoon
Vegetable broth
2
cup
Tomato
1
piece
Seed, cumin
1
teaspoon
Turmeric
1
teaspoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Fresh mint
2
tablespoon
Lemon juice
1
tablespoon
Instructions
1
Rinse the lentils under cold water and drain, then set aside.
2
Dice the onion, carrot and celery, and finely grate the ginger and garlic.
3
Heat the olive oil in a large pot over medium heat and sauté the onion, carrot and celery for 5 minutes until softened.
4
Add the ginger, garlic, cumin and turmeric and stir for 1 minute until fragrant.
5
Stir in the chopped tomato and cook for 2 minutes.
6
Add the lentils and vegetable broth, bring to a boil, then reduce the heat and simmer covered for 25 minutes, until the lentils are tender.
7
Season with salt and black pepper, then stir in the lemon juice.
8
Serve hot, topped with fresh mint.
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Nutrition
410 kcal
Calories
19 g
Protein
57 g
Carbohydrates
15 g
Fiber
9 g
Sugar
10 g
Fat
1.5 g
Saturated fat
3.2 g
Salt
FAQ
What makes this ginger lentil stew a nourishing choice?
It combines lentils, vegetables, herbs and spices in a fiber-rich meal. It can support a varied eating pattern, but it is not a treatment for inflammation or any medical condition.
Is this ginger lentil stew vegan?
Yes, the listed ingredients are plant-based. Check that your vegetable broth is also vegan.
Is this stew gluten-free?
The listed ingredients do not contain gluten, but check the vegetable broth label for possible gluten-containing additives.
How many servings does the recipe make?
The recipe makes 2 servings.
How long does the lentil stew take to cook?
After the vegetables are sautéed, simmer the stew covered for about 25 minutes, until the lentils are tender.
Can I adjust the amount of ginger?
Yes. Ginger has a strong flavor, so you can reduce or increase it to suit your taste and tolerance.
How should I store leftover lentil stew?
Cool it promptly, refrigerate it in a covered container, and use it within 3 to 4 days. Reheat thoroughly before serving.
Can this stew be frozen?
Yes. Freeze cooled portions in airtight containers for up to about 3 months. Thaw in the refrigerator and reheat until hot.
Could this stew support digestion?
Lentils provide fiber and prebiotic carbohydrates that can fit a gut-friendly eating pattern. If you are not used to legumes, start with a small portion and increase gradually.
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