Recipe description
June 12, 2026
Grilled Zucchini Lentil Salad
Grilled zucchini and lentil salad to nourish digestion and gut diversity.
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 supporting digestion.
- Diverse plant ingredients and polyphenols support gut biodiversity.
- Balanced with plant protein and olive oil for satiety and steady 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
Zucchini
2
piece
Lentils
16
tablespoon
Oil, olive
2
tablespoon
Lemon juice
6
teaspoon
Garlic
2
piece
Onion, red
1
piece
Cherry tomatoes
1
cup
Parsley
2
tablespoon
Feta cheese
0.5
cup
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat the grill to medium heat.
2
Slice the zucchini into half-inch thick rounds.
3
In a bowl, mix the olive oil, juice of the lemon, salt, and black pepper.
4
Toss the zucchini slices in the oil mixture until well coated.
5
Grill the zucchini for about 5-7 minutes on each side until tender and slightly charred.
6
In a separate pot, cook the lentils according to package instructions until tender.
7
Combine the grilled zucchini and cooked lentils in a bowl.
8
Chop fresh parsley and sprinkle over the salad.
9
Drizzle with any remaining olive oil and serve warm or at room temperature.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
12 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main nutritional benefits of this salad?
It's plant-based with lentils providing protein and fiber; zucchini adds moisture and bulk; polyphenols from vegetables support a gut-friendly mix and the dish is high in fiber and satisfying.
Is this salad vegan and gluten-free?
Yes, as long as the dressing and any add-ins are gluten-free; lentils and zucchini are vegan.
Can I make it ahead for meal prep?
Yes. Cook the lentils and grill the zucchini ahead, then mix when cooled. Keep the dressing separate and refrigerate for up to 3–4 days.
How should I store or reheat leftovers?
Store in an airtight container in the fridge. Use within 3–4 days. It can be eaten cold or at room temperature; reheat only if you prefer.
Can I customize with other vegetables or herbs?
Absolutely. Swap in peppers, cucumbers, tomatoes, or add herbs like parsley, mint, or cilantro to vary flavor.
What dressing pairs well with this salad?
A simple lemon or vinegar vinaigrette with olive oil, salt, pepper, and a touch of Dijon mustard works well.
Are there common allergens to watch for?
Lentils are a legume; some people may tolerate them differently. Check for cross-contamination with gluten or dairy in any dressing.
Is this gluten-free and dairy-free?
Generally yes, but ensure the dressing and any toppings are free from gluten and dairy.
How many servings and roughly how many calories per serving?
Nutrition varies, but a typical serving is about 1 cup and roughly 200–350 kcal depending on ingredients.
How do I cook lentils for this salad?
Rinse lentils, simmer until tender but not mushy (about 15–25 minutes depending on type), drain, and cool before mixing.
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