Recipe description
February 14, 2026
Lentil & Roasted Vegetable Bowl
A fiber-rich bowl that supports gentle digestion and gut diversity.
Plant Based
High Protein
Fiber Rich
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils and vegetables, supporting digestive health.
- Colorful plant variety provides polyphenols and dietary diversity.
- Balanced with plant protein and healthy fats for steady energy.
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
tablespoon
Vegetables
1
piece
Instructions
1
Preheat the oven to 400°F (200°C).
2
Chop the carrot, red bell pepper, and zucchini into bite-sized pieces.
3
Toss the chopped vegetables with olive oil, salt, and pepper in a baking dish.
4
Roast the vegetables in the preheated oven for 25-30 minutes, or until tender.
5
While the vegetables are roasting, cook the lentils according to package instructions.
6
Once the vegetables and lentils are cooked, combine them in a bowl.
7
Top with chopped fresh parsley before serving.
More Recipes For Your Gut
Nutrition
460 kcal
Calories
22 g
Protein
58 g
Carbohydrates
12 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this dish vegan/vegetarian?
Yes. It's made from lentils and roasted vegetables and can be served vegan if no dairy-based dressings are added.
How long does it take to cook?
About 30–40 minutes total: 10–15 minutes to prep the vegetables and cook the lentils, plus 20–25 minutes roasting.
How should I store leftovers?
Cool within two hours and refrigerate in an airtight container for 3–4 days; reheat gently.
Can I prep ahead or freeze it?
Yes. You can cook the lentils and chop the vegetables ahead of time and store separately; freeze cooked lentils for 2–3 months.
Is it gluten-free and dairy-free?
The base is gluten-free and dairy-free; check dressings and toppings for any gluten or dairy ingredients to avoid cross-contamination.
How can I customize it with different vegetables or toppings?
Use seasonal vegetables; add a tangy dressing; you can also add toppings like dairy-free yogurt or tahini or fermented vegetables.
How can I boost protein or fiber?
Increase lentils, add beans or quinoa; topping with tahini provides extra protein.
Are there common allergens I should watch for, or substitutions?
The base contains no common allergens, but dressings and toppings can include sesame, nuts, dairy, or gluten; substitute as needed.
How many servings does it make?
Typically 2–3 servings, depending on portion size; nutrition varies with ingredients.
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