Recipe description
June 11, 2026
Lentil Bolognese with Wholegrain Spaghetti
Fiber-rich lentil bolognese to support balanced digestion and everyday nutrition
Legume Rich
High Fiber
Plant Based
88%
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: egg, tree_nut, celery, milk, peanut, mustard, sesame, sulfites, lupin, shellfish
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: gluten, lactose
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 and wholegrain pasta supporting steady digestion.
- Includes plant-based protein and polyphenol-rich tomato base.
- Balanced meal with complex carbohydrates, protein, and vegetables.
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
Pasta, whole grain
3
cup
Lentils
12
tablespoon
Oil, olive
2
tablespoon
Onion
1
piece
Carrot
1
piece
Celery
1
piece
Garlic
3
piece
Mashed tomato
2
cup
Tomato, paste
2
tablespoon
Vegetable broth
1
cup
Oregano
1
teaspoon
Basil
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Cheese, parmesan
2
tablespoon
Bay leaf
1
piece
Instructions
1
Cook the wholegrain spaghetti according to package instructions. Drain and set aside.
2
In a large pan, heat olive oil over medium heat. Add diced onion, minced garlic, chopped carrot, and chopped celery. Sauté until vegetables are soft.
3
Add lentils and tomato sauce to the pan. Season with oregano, salt, and black pepper. Stir well and let simmer for about 20 minutes, until lentils are cooked through.
4
Serve the lentil bolognese over the cooked wholegrain spaghetti.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
22 g
Protein
60 g
Carbohydrates
12 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
1.2 g
Salt
FAQ
Is this Lentil Bolognese suitable for vegetarians and vegans?
Yes. It is plant-based and uses lentils for protein. To keep it vegan, omit any dairy toppings.
What are the gut-health benefits of this dish?
Lentils provide fiber and prebiotic nutrients that support gut bacteria; tomatoes add polyphenols; overall fiber supports digestion.
Can I make this gluten-free?
Yes. Use gluten-free wholegrain pasta or another gluten-free pasta, and check all ingredients for gluten.
How should I store leftovers and how long do they keep?
Store in an airtight container in the fridge for about 3–4 days; reheat until hot.
Can I freeze this dish?
Yes. Cool completely, then freeze in a freezer-safe container for 1–3 months; thaw in the fridge and reheat.
How can I adapt this for kids or picky eaters?
Keep the flavors mild, reduce any heat, add more pasta, and finely chop vegetables to hide them in the sauce.
What can I substitute for lentils if needed?
You can use finely chopped mushrooms, cooked quinoa, or tofu/tempeh for protein; or try other tolerated legumes.
How long should the sauce simmer and the pasta cook for best flavor?
Simmer the sauce until flavors meld and it thickens; cook wholegrain spaghetti until al dente.
Is this recipe suitable for a low-sodium diet?
Yes. Use low-sodium tomatoes and limit added salt; season with herbs and spices instead.
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.