Recipe description
June 19, 2026
Carrot and onion mash with lentils
A comforting lentil mash that supports gentle digestion and fiber variety.
High Fiber
Plant Based
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 vegetables.
- Includes polyphenol-rich carrots and onions.
- Protein from lentils supports a balanced gut-friendly 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
Carrot
4
piece
Onion
1
piece
Red lentils
0.5
cup
Garlic
2
piece
Oil, olive
1
tablespoon
Salt
1
teaspoon
Instructions
1
Peel and chop the carrots and onion.
2
In a pot, combine lentils and enough water to cover them. Bring to a boil, then reduce heat and simmer for 15-20 minutes until tender.
3
In a skillet, heat olive oil over medium heat. Add the chopped onion and sauté until translucent.
4
Add the carrots to the skillet with the onion and sauté for another 5-7 minutes until they are tender.
5
Once lentils are cooked, drain and add them to the skillet with the carrots and onions.
6
Season with salt and pepper, then mash the mixture together until desired consistency is reached.
7
Serve warm as a comforting side dish.
More Recipes For Your Gut
Nutrition
340 kcal
Calories
18 g
Protein
50 g
Carbohydrates
11 g
Fiber
8 g
Sugar
3 g
Fat
0.5 g
Saturated fat
0.8 g
Salt
FAQ
Is this dish vegan and gluten-free?
Yes—made from plant-based ingredients; gluten-free as written unless gluten-containing additives are added.
What are the main health benefits of this dish?
High in fiber, plant protein, prebiotics from onions, and polyphenols from carrots; supports digestion as part of a varied diet.
How should I cook with dried lentils vs canned lentils?
Dried lentils take longer to cook; canned lentils are quicker—rinse and heat through.
How should I season and serve it?
Drizzle with olive oil, herbs, and pepper; pair with a salad or grains.
How should I store leftovers and can I freeze it?
Cool and refrigerate in airtight containers for 3–4 days; freeze for 2–3 months.
Can I make it ahead or scale it up?
Yes, it reheats well; you can prepare in advance or double the batch; adjust spices as needed.
Are there common digestive issues with lentils and onions, and how can I minimize them?
Lentils and onions can cause gas for some people; soaking lentils and starting with smaller portions can help; onions contain FODMAPs.
How can I boost protein or adapt this to different diets?
Add extra lentils or use protein-rich toppings like seeds or tahini.
Can I substitute ingredients if I don’t have onions?
Yes—use leeks or shallots or omit onions; carrots can be swapped for parsnips or sweet potatoes; texture and flavour will change.
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