Recipe description
July 21, 2026
Escalivada with lentils
Flavorful escalivada with lentils to gently support digestion.
High Fiber
Digestive Support
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients:
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, vegetables, and whole-food ingredients.
- Colorful plant foods provide polyphenols and dietary diversity.
- Balanced with plant protein, healthy fats, and slow carbohydrates 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
Lentils
100
gram
Eggplant
1
piece
Bell Pepper
2
piece
Onion
1
piece
Tomato
2
piece
Garlic
2
clove
Oil, olive
3
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse the lentils and cook according to package instructions until tender, about 20-25 minutes. Drain and set aside.
2
Preheat oven to 200°C (400°F). Place the whole eggplant, bell peppers, onion, and tomatoes on a baking sheet.
3
Roast the vegetables for 30-40 minutes until the skins are charred and the vegetables are soft.
4
Remove vegetables from oven and let cool slightly. Peel the charred skins from the peppers and eggplant. Remove seeds from peppers.
5
Slice all the roasted vegetables into strips and place in a bowl.
6
Add the cooked lentils to the roasted vegetables. Mince the garlic and add to the mixture.
7
Drizzle with olive oil, season with salt and black pepper, and gently toss to combine.
8
Let the escalivada rest for 10 minutes to allow flavors to meld before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
13 g
Protein
40 g
Carbohydrates
8 g
Fiber
6 g
Sugar
21 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What is escalivada with lentils, and is it vegan?
Escalivada with lentils is a plant-forward bowl that blends smoky roasted peppers and eggplant with cooked lentils; it is vegan as written.
Do I need to soak the lentils before cooking?
No soaking is required; rinse the lentils and cook them according to the package, about 20–25 minutes, until tender.
Can I use different vegetables or grill them instead of roasting in the oven?
Yes. You can swap vegetables (for example, zucchini or mushrooms) or grill them; roast at 200°C and adjust the time as needed.
How do I know when the vegetables are roasted enough?
They should be tender and the skins blistered or charred; peppers should be blistered; let them cool a bit so you can peel or remove seeds if needed.
How should I store leftovers and how long will they keep?
Refrigerate in an airtight container for 3–4 days; reheat gently before serving.
What can I serve this with or how can I make a complete meal?
It pairs well with greens or grains; try serving over a bed of greens or with quinoa or brown rice.
Is this recipe gluten-free and dairy-free?
Yes—it's plant-based and uses gluten-free ingredients with no dairy.
How can I adjust the salt and pepper, or make it lower in sodium?
Start with 1 teaspoon salt and 0.5 teaspoon pepper; taste and adjust; you can reduce salt further by using less or omitting extra salt.
Can I freeze or meal-prep this dish?
Lentils freeze well; vegetables can lose texture after freezing. Refrigerate 3–4 days; if freezing, freeze the cooked lentils separately and combine after thawing.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.