Recipe description
June 14, 2026
Lentil Ratatouille Stew
A cozy lentil ratatouille stew that supports gentle digestion.
Fiber Rich
High Protein
Plant Based
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Colorful plant ingredients provide polyphenols and variety.
- Plant-based protein from lentils supports balanced meals.
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
Oil, olive
2
tablespoon
Onion, red
1
piece
Garlic
3
piece
Eggplant
1.5
cup
Zucchini
1
piece
Capsicum, red
1
piece
Tomato
3
piece
Tomato, paste
2
tablespoon
Lentils
12
tablespoon
Vegetable stock
4
cup
Thyme
1
teaspoon
Salt
1
teaspoon
Pepper
0.5
teaspoon
Instructions
1
In a large pot, heat olive oil over medium heat.
2
Add chopped onion and minced garlic, sauté until translucent.
3
Stir in diced eggplant, zucchini, and capsicums; cook for about 5 minutes.
4
Add lentils, tomato juice, basil, thyme, salt, and pepper; bring to a boil.
5
Reduce heat and simmer for 30-40 minutes, or until lentils are tender.
6
Serve warm, garnished with fresh basil if desired.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
16 g
Protein
54 g
Carbohydrates
12 g
Fiber
9 g
Sugar
6 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main components and health benefits?
Lentils provide plant-based protein and fiber; vegetables supply vitamins, minerals, polyphenols and prebiotic fibers; a tomato-based broth adds flavor.
Is this dish vegan/vegetarian?
Yes. It is plant-based and typically contains no animal products.
How should I store and reheat leftovers?
Cool promptly, refrigerate within 2 hours, and store 3–4 days. Reheat on the stove or in the microwave until hot.
Can I make it gluten-free?
Yes. Lentils and vegetables are naturally gluten-free; just check any stock, paste, or spices for gluten.
How can I boost protein or fiber?
Add more lentils or serve with a whole-grain side like quinoa or brown rice.
How spicy is it and how can I adjust the heat?
Heat depends on the spices used; reduce or omit chili flakes and adjust with peppers or a squeeze of lemon for brightness.
What sides or toppings help increase fiber variety?
Pair with a fiber-rich side like whole-grain bread, a seed-topped salad, or a topping with flax or chia.
Can I cook it in a slow cooker or Instant Pot?
Yes. Slow cooker: 6–8 hours on low; Instant Pot: sauté vegetables first, then cook on high pressure for 8–10 minutes.
Is it suitable for meal prep or freezing?
Yes. It freezes well; portion and freeze for up to 2–3 months and thaw in the fridge before reheating.
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