Recipe description
June 15, 2026
Black Lentil Tomato Stew
A cozy lentil stew that supports digestion and gut-friendly fiber.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from lentils and vegetables supports gut-friendly fiber intake.
- Colorful plant foods provide polyphenols and dietary diversity.
- Balanced protein and fiber with gentle simmering for an everyday meal.
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
12
tablespoon
Tomato
3
piece
Onion, red
1
piece
Garlic
3
piece
Oil, olive
2
tablespoon
Tomato, paste
2
tablespoon
Stock powder
2
teaspoon
Seed, cumin
0.5
tablespoon
Paprika powder
1
teaspoon
Coriander
2
tablespoon
Salt
1
teaspoon
Pepper
0.5
teaspoon
Lemon juice
2
teaspoon
Water, still
2
glass
Bay leaves
2
piece
Instructions
1
In a large pot, heat olive oil over medium heat.
2
Add chopped onion, garlic, carrot, and celery. Sauté for about 5 minutes until softened.
3
Stir in the black lentils, diced tomatoes, vegetable broth, bay leaves, salt, and black pepper.
4
Bring to a boil, then reduce heat to low and simmer for 30-35 minutes or until lentils are tender.
5
Remove bay leaves before serving. Enjoy warm.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
20 g
Protein
54 g
Carbohydrates
15 g
Fiber
8 g
Sugar
8 g
Fat
1 g
Saturated fat
1.2 g
Salt
FAQ
What are the health benefits of Black Lentil Tomato Stew?
It provides plant-based fiber from lentils, polyphenols from tomatoes, and a gentle, gut-friendly texture.
Is the recipe vegan and gluten-free?
Yes. It’s plant-based and naturally gluten-free; just check any added ingredients.
How should I store leftovers?
Cool and refrigerate in an airtight container for up to 3–4 days; freeze for longer storage (about 3 months).
Can I adapt the recipe for different diets or spice levels?
Yes. You can adjust spices, salt, and add heat with chili; swap vegetables as you like.
I have a sensitive stomach—will this be easy to digest?
Lentils are high in fiber and can cause gas for some people. Start with smaller portions and increase gradually.
How long does it take to cook?
About 30–40 minutes from start to finish.
What should I serve it with?
Pair with rice, quinoa, or crusty bread; add greens on the side if you like.
Can I freeze this stew?
Yes. Freeze cooled portions in airtight containers for up to 3 months; thaw in the fridge before reheating.
Are there common allergens to watch out for?
The dish is dairy-free, meat-free and gluten-free by default; check labels on added ingredients.
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