Recipe description
June 12, 2026
Cauliflower Lentil Herb Salad
A fiber-rich cauliflower lentil salad to support digestion.
Plant Based
High Protein
90%
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 cauliflower to support digestion.
- Includes colorful herbs that contribute polyphenols and aroma.
- Balanced with plant protein and fiber for steady energy.
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
Cauliflower
4
cup
Red lentils
1
cup
Parsley
3
tablespoon
Fresh mint
2
teaspoon
Onion, red
0.5
piece
Cherry tomatoes
1
cup
Oil, olive
3
tablespoon
Lemon juice
6
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Feta cheese
0.5
cup
Seed, sesame
1
tablespoon
Instructions
1
In a large bowl, combine the chopped cauliflower and cooked lentils.
2
Add the chopped parsley, mint, lemon juice, olive oil, salt, and black pepper.
3
Toss the ingredients well to combine.
4
Let the salad rest for 10 minutes to allow the flavors to meld before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
16 g
Protein
54 g
Carbohydrates
12 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and dietary notes?
Cauliflower, lentils and herbs form the base; it’s plant-based, vegan, and naturally gluten-free. If your dressing contains gluten, check labels.
Is this dish suitable as a main or a side?
It can be a hearty main when served with extra protein or sides; as a side it's colorful, fiber-rich, and pairs well with many dishes.
How should I store leftovers and how long will they keep?
Store in an airtight container in the fridge for 3–4 days; best eaten within that window.
Can I make this ahead or for meal prep?
Yes. Roast the cauliflower and cook the lentils ahead of time; assemble with herbs close to serving or keep the dressing separate.
Can I substitute other vegetables or grains?
Yes. Try substituting roasted broccoli, quinoa, or chickpeas; adjust cook times as needed.
How much protein or fiber does it provide?
It provides plant-based protein from lentils and fiber from lentils and cauliflower; amounts depend on portions.
How do I cook the lentils if I’m using dried lentils?
Rinse lentils and simmer in water until tender (about 15–25 minutes); or use canned lentils to save time and rinse them.
Is it allergy-friendly? Is it gluten-free and dairy-free?
It’s naturally dairy-free and gluten-free, provided dressings/add-ins are also gluten-free; check labels and avoid nuts if needed.
How can I dress it or boost flavor?
A simple lemon-herb vinaigrette or olive oil with lemon, salt, pepper, and chopped herbs works well.
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