Recipe description
June 12, 2026
Lentil Buddha Bowl with Tahini Lemon Sauce
A fiber-friendly lentil bowl with bright tahini lemon sauce
Plant Based
Fiber Rich
Easy Recipe
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
- Rich in fiber from lentils, vegetables, and whole-food ingredients.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow-release carbohydrates.
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
1
cup
Tahini
3
tablespoon
Lemon
1
piece
Oil, olive
2
tablespoon
Garlic
2
clove
Salt
1
teaspoon
Black pepper
1
teaspoon
Vegetables (such as carrots and bell peppers)
2
cup
Parsley
0.5
cup
Instructions
1
Rinse the lentils under cold water and drain.
2
In a pot, combine lentils with 3 cups of water. Add a pinch of salt. Bring to a boil, then reduce to a simmer. Cook for about 20-25 minutes, or until lentils are tender.
3
While lentils are cooking, prepare the tahini lemon sauce. In a bowl, mix tahini, juice from 1 lemon, olive oil, minced garlic, and a pinch of salt.
4
Chop the vegetables of your choice into bite-sized pieces.
5
Once lentils are cooked, drain excess water if any and combine them with the chopped vegetables.
6
Divide the lentil and vegetable mixture into bowls and drizzle with tahini lemon sauce. Garnish with chopped parsley.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
21 g
Protein
60 g
Carbohydrates
15 g
Fiber
8 g
Sugar
18 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
Is this bowl vegan and gluten-free?
Yes, it's plant-based and naturally gluten-free if you use gluten-free ingredients; check labels on any packaged items.
Which lentils work best for this bowl?
Brown or green lentils hold their shape; red lentils cook softer and blend into the sauce; choose based on texture.
How should I store leftovers?
Store components separately if possible; refrigerate within 2 hours; eat within 2–3 days; reheat gently.
How do I cook the lentils for this recipe?
Rinse; simmer brown/green lentils 20–30 minutes; red lentils 15–20 minutes; cook until tender but not mushy.
What if I’m allergic to sesame? Can I make the sauce without it?
Yes, omit sesame or swap with almond or cashew butter or a plant-based yogurt; adjust acidity.
How can I tailor the bowl for gut health?
Use a mix of veggies and herbs; add extra fiber-rich toppings like broccoli, cabbage; limit highly processed foods.
Rough nutrition: how much protein and fiber per serving?
Roughly 12–18 g protein and 8–12 g fiber per serving, depending on lentil type and portion size.
Quick tips to save time?
Cook lentils in advance; roast vegetables on a sheet pan; keep tahini sauce ready; divide into bowls.
Is the dish suitable for kids?
Generally yes; adapt flavors to be milder; adjust portions and ingredients for age.
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.