Recipe description
June 20, 2026
Chicken stew with lentils and tomato
Comforting chicken stew with lentils for fiber and gut-friendly balance.
High Protein
Fiber Rich
Legume Rich
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Contains polyphenol-rich tomatoes and herbs for plant diversity.
- Balanced with lean protein from chicken and slow-cooked vegetables.
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
Chicken, thigh
4
piece
Red lentils
1
cup
Tomato
2
piece
Onion
1
piece
Garlic
3
piece
Carrot
2
piece
Celery
2
piece
Oil, olive
2
tablespoon
Broth
4
cup
Bay leaf
2
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Parsley
2
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion, carrot, celery, and garlic. Sauté until softened, about 5 minutes.
3
Add the chicken thighs to the pot and cook for about 5 minutes, browning on all sides.
4
Stir in the lentils, diced tomatoes, vegetable broth, bay leaf, salt, and black pepper.
5
Bring to a boil, then reduce heat, cover, and simmer for about 30-40 minutes, or until the lentils are tender and the chicken is cooked through.
6
Remove bay leaf and stir in chopped parsley before serving.
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Nutrition
430 kcal
Calories
28 g
Protein
40 g
Carbohydrates
12 g
Fiber
6 g
Sugar
9 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this gluten-free?
When made with plain lentils, chicken, tomatoes, and gluten-free broth and seasonings, yes. Check labels on stock, thickeners, or soy sauce, and use gluten-free options.
Can this be made vegetarian or vegan?
Yes. Replace chicken with extra lentils or mushrooms/tofu and use vegetable broth; protein amount will vary.
How should I store leftovers?
Cool quickly and refrigerate within 2 hours; keep 3–4 days in an airtight container; you can freeze for 2–3 months.
How can I adjust the flavor or spice level?
Add more garlic, cumin, paprika, chili, or fresh herbs; adjust salt to taste.
Why is this gut-friendly?
Lentils provide fiber and prebiotics; tomatoes add polyphenols. If lentils cause gas, rinse well or soak lightly and start with a smaller portion.
What chicken cuts work best and how long should I cook it?
Boneless, skinless chicken thighs stay tender; chicken breasts can dry out. Simmer until cooked through and tender, about 25–35 minutes depending on size.
How can I add more vegetables or serve with grains?
Add carrots, celery, spinach, or other veg. Serve with brown rice, quinoa, or whole-grain bread.
How much protein does a serving provide?
A serving with chicken and lentils typically provides around 25–35 g of protein, depending on portion size.
Can I freeze the dish after cooking?
Yes. Freeze in portions after cooling; reheat thoroughly and ensure it’s steaming hot.
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