Recipe description
June 12, 2026
Lentil Rice Bowl with Cucumber Yogurt Sauce
A fiber-rich bowl supporting gentle digestion and balance.
High Fiber
Gut Friendly
Digestion Friendly
90%
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 whole grains.
- Includes diverse plant foods that support dietary variety.
- 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
Red lentils
1
cup
Rice, brown
1
cup
Cucumber
1
bowl
Yoghurt, Greek
1
bowl
Oil, olive
2
tablespoon
Lemon juice
6
teaspoon
Garlic
2
piece
Instructions
1
Rinse and cook the lentils in water until tender, about 20-25 minutes. Drain and set aside.
2
Cook the rice according to package instructions until fluffy and set aside.
3
Grate the cucumber and mix it with yogurt, olive oil, salt, and pepper to create the cucumber yogurt sauce.
4
In a bowl, combine the cooked lentils and rice together.
5
Serve the lentil rice mixture topped with the cucumber yogurt sauce.
More Recipes For Your Gut
Nutrition
490 kcal
Calories
28 g
Protein
82 g
Carbohydrates
18 g
Fiber
6 g
Sugar
14 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What is this dish?
A bowl of lentils and fluffy rice with a cucumber yogurt sauce; plant-forward and fiber-rich.
Is this vegetarian or vegan?
It’s vegetarian; the yogurt is dairy-based. To make it vegan, use plant-based yogurt.
How long does it take to make?
About 30–40 minutes in total, depending on lentil and rice cooking times.
Can I prep it ahead for meal prep?
Yes. Cook the lentils and rice ahead and refrigerate; store the sauce separately and assemble before serving.
Is it gluten-free?
Yes, provided you use gluten-free ingredients and seasonings.
How can I customize protein or fiber?
Add extra lentils or substitute with other legumes (e.g., chickpeas); or include quinoa for variety.
Any tips to ease digestion of lentils?
Rinse lentils well, consider soaking, and introduce them gradually; spices like cumin or ginger may help.
How should I store leftovers?
Refrigerate within two hours and keep for 3–4 days; reheat until steaming hot.
What about dairy-free or allergy considerations?
Use dairy-free yogurt or omit the yogurt; if needed, adjust the sauce with lemon juice and olive oil.
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