Recipe description
June 13, 2026
Cucumber Yogurt Lentil Dip
Bright cucumber yogurt lentil dip to support gentle digestion and fiber
Protein Rich
Plant Based
Easy Recipe
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and cucumber.
- Includes a probiotic-friendly yogurt and diverse plant ingredients.
- Balanced combination of protein, fiber, and fresh herbs for flavor.
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
Lentils
1
cup
Yogurt
1
bowl
Cucumber
1
piece
Olive oil
1
tablespoon
Garlic
1
clove
Salt
0.5
teaspoon
Pepper
0.5
teaspoon
Fresh herbs (parsley or dill)
1
tablespoon
Instructions
1
Rinse the lentils under cold water and cook them in a pot with boiling salted water for about 20 minutes or until tender. Drain and let cool.
2
In a bowl, combine the cooled lentils with yogurt, diced cucumber, minced garlic, olive oil, salt, pepper, and chopped fresh herbs.
3
Mix well until all ingredients are combined. Adjust seasoning to taste.
4
Serve the dip with vegetables, whole grain bread, or crisp bread.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
12 g
Protein
28 g
Carbohydrates
6 g
Fiber
4 g
Sugar
7 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
Is this dip gluten-free?
Yes. It uses lentils, cucumber, yogurt and herbs. If you serve it with bread or crackers, check those for gluten.
Is it vegetarian or vegan?
It is vegetarian when made with dairy yogurt; it can be vegan if you use a plant-based yogurt.
What nutrients does it provide?
Protein from lentils, fiber, and possible probiotic qualities from fermented yogurt; cucumber adds hydration.
How should I store leftovers?
Store in an airtight container in the fridge for 3–4 days.
Can I make it dairy-free or swap the yogurt?
Yes. Use plant-based yogurt (soy, coconut, almond). Texture may vary.
Can I use canned lentils?
Yes. Drain and rinse canned lentils; they are already cooked.
How can I adjust the flavor or texture?
Add more cucumber for crunch, lemon juice for brightness, extra herbs/spices, and salt to taste.
What should I serve it with?
Serve with fresh vegetables, whole grain crackers, pita, or toast.
Can I make it in advance for a party?
Yes. Prepare ahead and chill; flavors meld after a few hours.
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