Recipe description
July 7, 2026
Lentil meatballs with sauerkraut
Wholesome lentil meatballs with sauerkraut for gut-friendly meals
Fermented Foods
High Fiber
Plant Based
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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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and sauerkraut.
- Includes fermented ingredient for gut-friendly flavor and polyphenols.
- Balanced plant-based protein with fiber for satiety.
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
Sauerkraut
1
cup
Onion
0.5
piece
garlic
2
cloves
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Bread-crumbs
0.5
cup
Oil, olive
2
tablespoon
Parsley
2
tablespoons
Instructions
1
Preheat the oven to 400°F (200°C).
2
Cook lentils according to package instructions until tender.
3
In a pan, heat olive oil over medium heat. Add chopped onion and cook until translucent.
4
Add minced garlic and cook for an additional minute.
5
In a large bowl, combine cooked lentils, cooked onion and garlic, breadcrumbs, chopped parsley, salt, and pepper.
6
Form the mixture into meatballs and place on a baking sheet lined with parchment paper.
7
Bake in the oven for 25-30 minutes or until golden brown.
8
Serve hot with sauerkraut on the side.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
20 g
Protein
48 g
Carbohydrates
12 g
Fiber
6 g
Sugar
10 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this dish vegan?
Yes. It’s built with lentils and plant-based ingredients; check any binders to ensure they’re vegan.
Is it gluten-free?
It can be gluten-free if you use gluten-free binders (like gluten-free breadcrumbs) and confirm the sauerkraut is gluten-free.
How should I store leftovers and reheat?
Cool and refrigerate in an airtight container for 3-4 days; reheat gently in the oven or microwave until hot.
Can I freeze the meatballs or the dish?
Yes. Freeze cooked meatballs; sauerkraut can be frozen as well. Reheat until hot.
How can I adapt this for kids or picky eaters?
Make the seasoning milder, bake instead of frying, and serve with a familiar side.
What are the main nutritional benefits of this dish?
Lentils provide plant-based protein and fiber; sauerkraut adds fermented flavor and polyphenols from cabbage, plus more fiber.
Should I worry about sodium from sauerkraut?
Sauerkraut can be high in salt; rinse lightly or choose a low-sodium version to reduce sodium intake.
What should I serve with it?
Try rice, quinoa, mashed potatoes, or crusty bread, with lightly steamed vegetables.
What can I use if I don’t have lentils—substitutions?
Chickpeas or other beans can work; texture may differ. Finely chopped mushrooms can help as a binder.
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