Recipe description
June 14, 2026
Lentil Herb Spread
A fiber-rich lentil herb spread to support gentle digestion.
Protein Rich
High Protein
Plant Based
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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This recipe supports the following dietary preferences:
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We found the following allergens in the recipe ingredients: sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and herbs.
- Includes a variety of plant foods to support dietary diversity.
- Balanced with protein, fiber, and healthy fats for satisfying digestion.
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
200
gram
Parsley
2
tablespoon
Basil
2
tablespoon
Garlic
2
clove
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse and drain the lentils before cooking.
2
In a pot, cook the lentils in water until tender, about 20-25 minutes.
3
While the lentils are cooking, finely chop the parsley, basil, and garlic.
4
Once the lentils are cooked, drain any excess water and transfer them to a blender.
5
Add the chopped herbs, garlic, olive oil, lemon juice, salt, and black pepper to the blender.
6
Blend until smooth and creamy, adjusting the consistency with water if needed.
7
Taste and adjust seasoning as necessary before serving.
8
Serve the lentil herb spread as a dip or topping.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
8 g
Protein
26 g
Carbohydrates
7 g
Fiber
2 g
Sugar
9 g
Fat
1 g
Saturated fat
0.6 g
Salt
FAQ
What is lentil herb spread?
A creamy, fiber-rich spread made from lentils and fresh herbs; it can be used as a dip or a topping and is plant-based.
How should I store leftovers?
Refrigerate in an airtight container for about 3–4 days; you can freeze for longer. Let it come to room temperature before serving.
Is it vegan and gluten-free?
Yes. It’s vegan and lentils are naturally gluten-free; check added ingredients if you customize.
How can I customize the flavor?
Try different herbs and spices, such as parsley, cilantro, lemon zest, garlic, and olive oil; adjust salt to taste.
What are the main nutrients?
Lentils provide plant-based protein and fiber; herbs add polyphenols and aroma; the spread offers soluble and insoluble fiber and can support fullness as part of a balanced diet.
I have a legume allergy; is this safe?
If you have a legume or lentil allergy, avoid it and consult a health professional for personalized advice.
How can I serve it?
As a dip with vegetables or crackers, or as a spread on sandwiches, wraps, or bowls.
Do I need to soak lentils?
If you’re using canned lentils you don’t need to soak; dried lentils can be soaked or cooked, but canned lentils are convenient for a quick spread.
How can I reduce possible digestion discomfort?
Start with small portions and increase fiber gradually; rinse canned lentils to reduce sodium; soaking dried lentils can help with digestibility.
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