Recipe description
June 15, 2026
Lentil Eggplant Olive Stew
Cozy lentil-eggplant stew to nourish gentle gut health.
High Fiber
Protein Rich
Legume Rich
86%
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, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Includes olive polyphenols and plant diversity.
- Balanced combination of protein, complex carbs, and healthy fats.
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
Onion, red
1
piece
Garlic
3
piece
Oil, olive
2
tablespoon
Eggplant
2
cup
Lentils
16
tablespoon
Tomato, paste
2
tablespoon
Stock powder
2
teaspoon
Olive
12
piece
Seed, cumin
1
tablespoon
Paprika powder
1
teaspoon
Salt
1
teaspoon
Lemon juice
2
teaspoon
Parsley
2
tablespoon
Instructions
1
Heat the olive oil in a large pot over medium heat.
2
Add chopped onion, garlic, and carrot; sauté for about 5 minutes until softened.
3
Stir in diced eggplant and cook for another 5 minutes.
4
Add the lentils, vegetable broth, thyme, salt, and pepper; bring to a boil.
5
Reduce the heat and simmer for 25-30 minutes, or until lentils are tender.
6
Stir in the olives and heat through before serving.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
20 g
Protein
60 g
Carbohydrates
12 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this suitable for vegetarians or vegans?
Yes—it's plant-based and suitable for vegetarians and vegans.
Is the stew dairy-free and gluten-free?
Yes—it's naturally dairy-free and gluten-free (watch out for gluten-containing toppings if serving with bread).
What are the main health benefits of this dish?
Lentils provide fiber and resistant starch; olives add polyphenols and flavor; eggplant adds fiber.
Can I adapt it for dietary restrictions?
Yes—it's flexible: swap vegetables or adjust seasoning; omit onions and garlic if needed.
How long does it take to cook?
Prep about 10–15 minutes, then simmer 25–40 minutes depending on your stove and pot.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days.
Can I freeze the stew?
Yes—freeze for 2–3 months; thaw in the fridge and reheat gently.
What should I serve it with?
Try rice, quinoa, crusty bread (gluten-free if needed), or a simple side salad.
How can I adjust the flavor or heat level?
Add chili flakes or pepper to increase heat; reduce or omit them to mellow the dish.
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