Recipe description
July 26, 2026
Lentil salad with roasted peppers
A fiber-rich lentil salad that supports gentle digestion and gut balance.
Gut Friendly
High Fiber
Digestion Friendly
88%
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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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables, supporting gut transit.
- Includes colorful peppers and herbs for polyphenols and dietary diversity.
- Simple, quick preparation with plant-forward ingredients.
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
Capsicum, red
1
piece
Oil, olive
2
tablespoon
Lemon juice
1
teaspoon
Parsley
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse lentils under cold water and cook according to package instructions until tender. Drain and let cool.
2
Preheat oven to 200°C. Halve red bell pepper, remove seeds, and place cut-side down on a baking tray. Roast for 20-25 minutes until skin is charred and flesh is soft. Let cool, then peel off skin.
3
In a large bowl, combine cooked lentils and chopped roasted red bell pepper.
4
Add olive oil, lemon juice, chopped fresh parsley, salt, and black pepper. Toss gently to combine.
5
Serve immediately or chill for 30 minutes for enhanced flavor.
More Recipes For Your Gut
Nutrition
165 kcal
Calories
5 g
Protein
14 g
Carbohydrates
5 g
Fiber
4 g
Sugar
14 g
Fat
2 g
Saturated fat
1.2 g
Salt
FAQ
What are the main nutritional benefits of this lentil salad?
It’s high in fiber and plant-based protein. Lentils provide soluble and insoluble fiber, while peppers add vitamin C and polyphenols.
Is this dish suitable for vegetarians and vegans?
Yes. It’s dairy-free and contains only plant-based ingredients.
How many servings does this recipe make?
It serves 2 as written; you can scale up for more portions.
Can I make it ahead or store leftovers?
Yes. Refrigerate in an airtight container for 2–3 days. For best texture, add the dressing just before serving.
Can I use canned lentils instead of dry lentils?
Yes. Rinse and drain canned lentils and mix with the roasted pepper. The cooking step can be skipped or lightly warmed if desired.
How do I roast the peppers properly?
Roast at 200°C for 20–25 minutes until the skin is charred and the flesh is soft; cool, peel, and chop.
Can I vary the dressing or add extra flavors?
Yes. Options include a pinch of cumin or garlic, extra lemon juice, or a splash of vinegar; use less oil if you prefer.
Is this dish gluten-free, dairy-free, and nut-free?
It is naturally gluten-free and dairy-free and contains no nuts; check labels for cross-contact.
How can I adapt this recipe for meal prep or add other vegetables?
Try adding cucumber, tomatoes, or herbs; you can double the recipe and store separately, or mix in roasted veggies.
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