Recipe description
June 9, 2026
Brown Rice Lentil Bake
Comforting, fiber-rich bake to support digestion and gut-friendly fiber variety.
High Fiber
Protein Rich
88%
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 whole grains and legumes.
- Includes diverse plant foods that support gut-health and polyphenol intake.
- Balanced with protein and slow-digesting carbohydrates; reheats well.
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
1.5
cup
Lentils
16
tablespoon
Instructions
1
Preheat the oven to 375°F (190°C).
2
In a large skillet, heat olive oil over medium heat. Add chopped onion and minced garlic, sauté until soft.
3
Stir in diced carrot, salt, and pepper, and cook for a few more minutes.
4
Add brown rice and lentils along with vegetable broth to the skillet. Bring to a boil, then reduce heat and let simmer for 15-20 minutes, or until rice and lentils are tender.
5
Transfer the mixture to a greased baking dish and bake for 25-30 minutes.
6
Take out from oven and garnish with chopped parsley before serving.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
14 g
Protein
60 g
Carbohydrates
9 g
Fiber
6 g
Sugar
9 g
Fat
1.5 g
Saturated fat
0.9 g
Salt
FAQ
Is Brown Rice Lentil Bake vegan?
Yes. The recipe uses only plant-based ingredients, so it’s suitable for a vegan diet (assuming no dairy or animal-derived toppings are added).
Is this dish gluten-free?
Yes. Brown rice and lentils are naturally gluten-free. Just check any added ingredients (like soy sauce) to keep it gluten-free.
How long and at what temperature should I bake it?
Bake at about 180–190°C (350–375°F) for 30–40 minutes, until the bake is set and lightly browned.
Can I freeze leftovers or make it ahead?
Yes. You can freeze baked portions for later. Refrigerate leftovers for up to 3–4 days and reheat them thoroughly before serving.
What substitutions work if I don’t have brown rice or lentils?
You can swap brown rice for quinoa or short-grain rice, and lentils for other cooked legumes like chickpeas. Use more vegetables if you like.
How can I adapt this for meal prep?
Cook the grains and lentils in advance; assemble and bake when ready, or partially bake and finish later. Store in the fridge or freezer and reheat portions as needed.
Does this dish provide protein and fiber?
Yes. Brown rice and lentils deliver plant protein and fiber, helping to keep you full and support digestion.
What should I serve with it?
Pair with light steamed vegetables and a side of fermented foods (like sauerkraut or kimchi) to add texture and gut-friendly microbes.
How can I reduce sodium or increase flavor without dairy?
Use low-sodium stock or broth, add extra herbs and spices (garlic, cumin, paprika), and skip any salty toppings.
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