Recipe description
June 12, 2026
Brown Rice Bowl with Lentils and Pickled Cabbage
A fiber-rich bowl supporting gentle digestion and gut diversity.
High Fiber
Protein Rich
Digestive Support
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- High fiber from lentils, brown rice, and vegetables supports digestion and fullness.
- Diverse plant ingredients provide polyphenols and gut microbiome diversity.
- Protein from legumes with fiber-rich carbohydrates supports balanced meals.
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
Rice, brown
1
cup
Lentils
1
cup
Pickled cabbage
1
cup
Oil, olive
2
tablespoon
Lemon
1
piece
Salt
1
teaspoon
Pepper
1
teaspoon
Fresh herbs (like parsley or cilantro)
0.5
cup
Instructions
1
Cook the brown rice according to package instructions.
2
In a pot, cook lentils until tender, about 20-30 minutes.
3
In a large bowl, combine cooked brown rice, lentils, and pickled cabbage.
4
Drizzle olive oil over the mixture and squeeze lemon juice to taste.
5
Season with salt and pepper, and mix well to combine.
6
Garnish with fresh herbs before serving.
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Nutrition
480 kcal
Calories
22 g
Protein
78 g
Carbohydrates
14 g
Fiber
6 g
Sugar
10 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this dish vegan/vegetarian?
Yes. It uses plant-based ingredients (brown rice, lentils, vegetables) and contains no meat or dairy.
Is it gluten-free?
Naturally gluten-free if you use gluten-free seasonings and stock; check labels on any sauces.
How long does it take to cook and assemble?
About 30–40 minutes total, including cooking the grains and prep.
How should I store leftovers?
Store in a sealed container in the fridge for 3–4 days. Reheat gently on the stove or in the microwave.
Can I customize the ingredients?
Yes. Swap vegetables, add different legumes or greens, or adjust the spices to taste.
What is pickled cabbage like—quick-pickled or fermented?
It can be quick-pickled (vinegar-based) or lightly fermented; either adds tang and some probiotic benefits. If you want no fermentation, use quick pickling.
How does this support gut health?
Brown rice and lentils provide soluble and insoluble fiber; the vegetables contribute polyphenols and prebiotic fibers to nourish a varied gut microbiome.
Can I meal-prep this for the week?
Yes. Cook the grains in advance and assemble portions in containers for quick reheating.
How can I adapt the recipe if I have limited ingredients or want to reduce sodium or spice?
Use whatever ingredients you have, reduce added salt, and adjust spices; choose low-sodium seasonings or herbs for flavor.
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