Recipe description
June 22, 2026
Lentil salad with smoked trout
Fiber-rich lentil salad with smoked trout to support digestion.
High Fiber
Protein Rich
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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We found the following allergens in the recipe ingredients: fish, tree_nut, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Includes plant diversity with legumes, greens, and herbs.
- Balanced with protein from smoked trout and healthy fats.
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
8
tablespoon
Trout
2
piece
Rocket
2
cup
Cherry tomatoes
1
cup
Onion, red
0.25
piece
Parsley
2
tablespoon
Oil, olive
3
tablespoon
Lemon juice
6
teaspoon
Salt
1
teaspoon
Instructions
1
Rinse the lentils under cold water and cook according to package instructions until tender.
2
While lentils are cooking, dice the red bell pepper and cucumber.
3
In a large bowl, combine the cooked lentils, diced red bell pepper, cucumber, and flaked smoked trout.
4
Drizzle with olive oil and lemon juice, then add chopped parsley, salt, and black pepper.
5
Toss gently to combine and serve immediately.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
28 g
Protein
42 g
Carbohydrates
12 g
Fiber
6 g
Sugar
16 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
Is this lentil salad gluten-free?
Yes, lentils and smoked trout are naturally gluten-free, but check dressings or add-ins for gluten-containing ingredients.
Can I substitute smoked trout with another protein?
Yes—try canned tuna, salmon, or chickpeas for a plant-based version; other smoked fish like mackerel or sardines also work.
How should I store leftovers?
Refrigerate in an airtight container for 1–2 days; cool promptly after cooking and reheat gently if needed.
Is it suitable for meal prep?
Yes, it holds well for weekday lunches; keep components chilled and add the dressing just before serving if possible.
What makes it gut-friendly?
Lentils provide fiber and prebiotic-like nutrients; a varied diet with vegetables supports gut bacteria.
Are there allergy concerns?
Contains fish (trout). If you have allergies, choose alternatives and check dressing ingredients for allergens (mustard, dairy, nuts).
How do I cook the lentils for this salad?
Rinse lentils and simmer in water or broth until tender (about 20–30 minutes for brown/green lentils); drain and cool.
Can I make it vegetarian?
Yes—omit the trout or replace with smoked tofu or roasted vegetables to keep protein.
What add-ins or toppings go well?
Fresh herbs, lemon zest, chopped onions, olives, capers, or diced vegetables.
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