Recipe description
June 30, 2026
Autumn carrot and onion mash with lentils
Cozy autumn carrot and onion lentil mash to support digestion.
Plant Based
High Fiber
Protein Rich
92%
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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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and root vegetables.
- Includes colorful plant foods supporting dietary diversity.
- Balanced with plant-based protein and slow-release carbs.
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
Carrot
2
piece
Onion
1
piece
Lentils
1
cup
olive oil
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Water
2
cup
Instructions
1
Peel and chop the carrots and onion into small pieces.
2
In a pot, heat the olive oil over medium heat.
3
Add the chopped onion and sauté until translucent.
4
Add the chopped carrots and continue to sauté for another 5 minutes.
5
Add the lentils and water to the pot, bringing it to a boil.
6
Reduce the heat and simmer for 20-25 minutes, or until lentils and carrots are tender.
7
Remove from heat and use a masher to mash the mixture until smooth.
8
Season with salt and black pepper to taste before serving.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
14 g
Protein
56 g
Carbohydrates
12 g
Fiber
9 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and flavor of this carrot and lentil mash?
It's a simple mash of carrots, onions and lentils with warm autumn flavors; mild and comforting.
How do you cook the lentils for this mash?
Rinse the lentils and simmer in water or stock until tender (about 15–25 minutes, depending on type).
Is this recipe vegan and gluten-free?
Yes—naturally vegan and gluten-free if you use plant-based stock and skip dairy or gluten-containing additions.
How should I store leftovers?
Cool them, then refrigerate in an airtight container for 3–4 days.
Can I freeze this dish?
Yes, freeze portions after cooling; use freezer-safe containers and eat within 1–2 months.
How can I adapt it for kids or picky eaters?
Keep flavors mild and adjust the texture to taste (more mashed or chunkier, fewer spices).
Is this dish gut-friendly or high in fiber?
It provides dietary fiber and plant protein. Introduce gradually if you’re sensitive and consult a clinician if needed.
What should I serve it with?
Great as a side with whole grains or greens, or as a base for a balanced plate with more vegetables or protein.
How long does it take to make?
About 30–40 minutes from start to finish.
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