Recipe description
June 15, 2026
Gut-Friendly Lentil Pizza with Sourdough Base
A fiber-rich, gut-friendly lentil pizza with a tangy sourdough crust
Gut Friendly
High Fiber
Digestive Support
92%
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.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut, milk
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and plant-based toppings.
- Includes plant diversity with legumes, vegetables, and herbs.
- Fermented sourdough base may support digestibility and adds tangy 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
Bread, sourdough
1
slice
Red lentils
1
cup
Tomato sauce
4
tablespoon
Oil, olive
1
tablespoon
Garlic
2
piece
Onion
1
piece
Mozzarella cheese
100
gram
Basil
1
teaspoon
Oregano
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Spinach
4
tablespoon
Rocket
0.5
cup
Nutritional yeast
2
teaspoon
Instructions
1
Preheat your oven to 220°C (428°F).
2
Soak the lentils in water for at least 30 minutes, then drain.
3
In a pan, heat olive oil over medium heat. Add chopped onion and minced garlic, sauté until translucent.
4
Add the soaked lentils to the pan, followed by the tomato sauce, spinach, oregano, salt, and black pepper. Cook for about 10 minutes.
5
Spread the lentil mixture over the sourdough base.
6
Bake in the preheated oven for 15-20 minutes or until the edges are crispy.
7
Remove from the oven and let cool slightly before slicing.
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Nutrition
480 kcal
Calories
20 g
Protein
60 g
Carbohydrates
12 g
Fiber
6 g
Sugar
16 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
What makes this lentil pizza gut-friendly?
Lentils add soluble fiber and plant polyphenols; the sourdough crust's natural fermentation can aid digestibility for some people.
Is the sourdough crust gluten-free?
Not typically; most sourdough crusts are wheat-based. You can use gluten-free sourdough or a gluten-free crust if needed.
How can I make the lentils easier to digest?
Rinse and cook lentils until tender; soaking can help for some varieties; use mild spices to keep digestion gentle.
Is this suitable for vegetarians or vegans?
Yes. It’s plant-based; use dairy-free cheese to make it vegan.
Can I prep this ahead?
Yes. You can prepare the crust and lentil topping in advance and assemble/bake when ready.
Can I substitute ingredients or toppings?
Yes. For gluten-free options use a gluten-free crust. You can swap toppings as you like, keeping the lentil base.
How do I bake it (time and temperature)?
Preheat to about 245°C (475°F). Bake 12–15 minutes until the crust is golden and toppings are hot.
How should I store leftovers and reheat?
Store in the fridge for 2–3 days. Reheat in a hot oven or toaster oven to crisp the crust.
Are there allergens to watch for?
Lentils can cause gas or there may be legume allergies. If you have concerns, consult a clinician.
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