Recipe description
June 21, 2026
Lentil salad with walnuts
Gentle lentil salad with walnuts to support digestion and fiber
86%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and walnuts to support digestion and fullness.
- Includes polyphenol-rich nuts and colorful vegetables for varied plant intake.
- Balanced with plant-based protein, healthy fats, and slow 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
Lentils
16
tablespoon
Walnuts
0.5
cup
Oil, olive
3
tablespoon
Lemon
1
piece
Parsley
2
tablespoon
Onion, red
0.5
piece
Salt
1
teaspoon
Instructions
1
Rinse the lentils under cold water and place them in a pot with 2 cups of water. Bring to a boil, reduce heat and simmer for about 20-25 minutes or until tender.
2
While the lentils are cooking, chop the walnuts and fresh parsley.
3
Once the lentils are cooked, drain any excess water if necessary and let them cool slightly.
4
In a large bowl, combine the cooked lentils, chopped walnuts, and parsley.
5
Drizzle with olive oil and lemon juice. Season with salt and black pepper to taste.
6
Toss everything gently to mix and serve as a light lunch or side dish.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
14 g
Protein
45 g
Carbohydrates
12 g
Fiber
6 g
Sugar
18 g
Fat
2 g
Saturated fat
0.7 g
Salt
FAQ
What makes lentil and walnut salad healthy?
Lentils provide plant-based fiber and protein; walnuts add healthy fats and polyphenols that support digestion and fullness.
Is this dish vegan/vegetarian?
Yes, it's plant-based and contains no animal products.
How should I store leftovers?
Store in an airtight container in the fridge for 3–4 days.
Can I make it ahead for meal prep?
Yes. Cook the lentils in advance, then mix with walnuts and veggies; refrigerate and dress when serving.
Are lentils gluten-free?
Yes, lentils are naturally gluten-free. Check dressings or added ingredients for gluten.
Is it good for fiber intake and gut health?
Yes. The lentils and vegetables provide fiber; walnuts add polyphenols and healthy fats that support gut microbiota.
How do I cook the lentils?
Rinse lentils and simmer in salted water until tender (about 15–20 minutes for green/brown varieties).
Can I customize with other vegetables?
Yes. Add tomatoes, cucumber, peppers, herbs, or any seasonal veggies to taste.
What is a typical serving size?
About 1 cup of dressed salad per serving; adjust to your needs.
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