Recipe description
March 11, 2026
Garlic Roasted Brussels Sprouts with Lentils
Fiber-rich, gut-friendly dish: garlic-roasted Brussels sprouts with lentils.
High Fiber
Plant Based
Protein Rich
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- High fiber from lentils and Brussels sprouts supports diverse gut bacteria.
- Garlic adds prebiotic compounds and polyphenols for flavor and plant diversity.
- Plant-based protein and healthy fats help balance digestion and blood sugar.
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
Brussels sprout
1
cup
Lentils
1
tablespoon
Garlic
1
clove
Olive oil
1
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Preheat the oven to 200°C (400°F).
2
Trim and halve the Brussels sprouts.
3
In a bowl, toss the Brussels sprouts with olive oil, minced garlic, salt, and pepper.
4
Spread the Brussels sprouts on a baking sheet and roast for 20-25 minutes, until golden brown.
5
While the Brussels sprouts are roasting, cook the lentils in boiling water according to package instructions.
6
Once the lentils are cooked, drain and set aside.
7
Combine the roasted Brussels sprouts with the lentils and serve warm.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
14 g
Protein
48 g
Carbohydrates
12 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is this dish vegan, gluten-free, and dairy-free?
Yes. It’s plant-based and naturally vegan and gluten-free as written, but check any bouillon or flavorings for gluten.
How long and at what temperature should I roast the Brussels sprouts?
Roast at 425°F (220°C) for 20–25 minutes, tossing halfway, until browned and tender.
Do lentils need to be cooked separately, and how long do they take?
Brown/green lentils typically take 18–25 minutes to cook; rinse and simmer in water or broth. You can cook them separately and then mix with the sprouts.
Can I make this ahead or meal-prep?
Yes; cook the lentils and trim/prepare the sprouts in advance; assemble and reheat before serving. For best texture, roast the sprouts fresh.
I have a garlic allergy or dislike garlic. What's a good substitute?
Omit garlic; use olive oil, lemon zest or juice, and herbs for flavor.
How does this recipe support fiber intake and gut health?
It combines fiber from Brussels sprouts and lentils, helping you meet daily fiber goals and supporting digestive health and gut bacteria as part of a varied diet.
Can I customize with other ingredients or toppings?
Yes—try nuts or seeds, a drizzle of tahini or yogurt, chili flakes, or Parmesan if not vegan.
Can I freeze leftovers?
Refrigerate 3–4 days; you can freeze the lentils separately; sprouts may lose crispness after freezing—reheat and add roasted sprouts.
What should I serve this with?
Pair with whole grains like quinoa, brown rice, or barley, or serve as a side with a green salad.
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