Recipe description
July 19, 2026
Lentil salad with tomato and parsley
Fiber-rich lentil salad to support gentle digestion and variety.
83%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant-based protein, healthy fats from olive oil, and limited added sugar.
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
200
tablespoon
Tomato
2
piece
Parsley
2
tablespoon
Onion, red
0.5
piece
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Salt
0.25
teaspoon
Black pepper
0.125
teaspoon
Instructions
1
Rinse the lentils under cold water. Cook according to package directions until tender but still firm (about 20-25 minutes), then drain and let cool to room temperature.
2
While lentils are cooling, dice the tomatoes and finely chop the red onion. Finely chop the fresh parsley.
3
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to make the dressing.
4
In a large mixing bowl, combine the cooled cooked lentils, diced tomatoes, chopped red onion, and parsley.
5
Pour the dressing over the lentil mixture and toss gently until everything is well coated.
6
Let the salad sit for 10-15 minutes to allow flavors to meld. Taste and adjust seasoning if needed before serving.
More Recipes For Your Gut
Nutrition
270 kcal
Calories
9 g
Protein
28 g
Carbohydrates
9 g
Fiber
5 g
Sugar
14 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is this salad vegan?
Yes. It's plant-based and contains no animal products.
Is this salad gluten-free?
Yes, naturally gluten-free; watch for cross-contamination with gluten-containing ingredients.
How many servings does it make and how should I adjust the portions?
As written, it serves 2. To feed more or less, scale the ingredients proportionally and taste as you go.
Can I use canned lentils?
Yes. Rinse and drain them; this saves time.
How should I store leftovers?
Refrigerate in an airtight container for about 3-4 days.
Can I make this ahead or for meal prep?
Yes. You can prep ingredients in advance; store the dressing separately and toss with the salad just before serving. Let flavors meld for 10-15 minutes.
What substitutions work if I don’t have parsley?
Parsley can be replaced with cilantro or dill. Red onion can be omitted or replaced with green onion; tomatoes can be swapped for cucumber.
Can I freeze this dish?
Freezing is not ideal for the finished salad due to tomatoes and herbs, but you can freeze cooked lentils separately if needed.
How can I adjust the dressing or add more flavor?
Adjust acidity with more lemon juice; for extra bite, add minced garlic or a pinch of Dijon mustard.
What type of lentils should I use, and can I use red lentils?
Green or brown lentils hold their shape well; red lentils cook softer and may become mushy, so choose based on the texture you want and adjust cooking time.
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