Recipe description
May 7, 2026
Green Lentil Walnut Salad
A fiber-rich, gut-friendly green lentil walnut salad for daily meals
88%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, walnuts, and vegetables.
- Includes diverse plant ingredients supporting gut microbial diversity.
- Balanced with plant-based protein and healthy fats 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
16
tablespoon
Walnuts
0.5
cup
Instructions
1
Rinse the green lentils under cold water and cook them in boiling water for about 20-25 minutes until tender. Drain and allow to cool.
2
Chop the walnuts, cucumber, red onion, and parsley.
3
In a large bowl, combine the cooked lentils, chopped vegetables, and walnuts.
4
Drizzle with olive oil and lemon juice, then season with salt and pepper. Mix gently to combine.
5
Serve fresh or chill in the refrigerator for about 30 minutes before serving.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
14 g
Protein
42 g
Carbohydrates
12 g
Fiber
4 g
Sugar
16 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and their benefits?
Green lentils provide protein and fiber; walnuts add healthy fats and crunch; together they offer a mix of soluble and insoluble fiber and polyphenols that can support gut microbes.
Is this salad suitable for vegan/vegetarian and gluten-free diets?
Yes—it's plant-based; lentils and walnuts are naturally gluten-free, but check dressings or add-ins for gluten-containing ingredients.
How should I prepare the lentils for this salad?
Rinse them, cook until tender, drain and cool; canned lentils are a quick option; then mix with walnuts and other ingredients.
Can I customize with other nuts or vegetables?
Yes, swap walnuts for other nuts and add vegetables you like; varying plant fiber supports gut health.
How should I store leftovers?
Refrigerate in a covered container; best within 2–3 days; store dressing separately if possible to avoid sogginess.
Can I make this ahead for meal prep?
Yes—cook lentils in advance and assemble with nuts and veggies; keep the dressing separate until serving.
What dressing pairs well with this salad?
A light vinaigrette or lemon-olive oil dressing works well; keep it simple to let the lentils and walnuts shine.
Are there common allergens to watch for?
Walnuts are tree nuts; lentils can cause gas for some; check the dressing for added allergens and avoid if needed.
How can I adjust portions or calories?
To fit your needs, adjust the amount of lentils or nuts; add more vegetables for volume with fewer calories; protein content remains due to lentils.
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