Recipe description
June 25, 2026
Lentil stew with kale
A comforting lentil stew with kale that supports gentle digestion.
High Fiber
Plant Based
Vegan
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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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes, vegetables, and leafy greens.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein and slow-digesting carbs 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
cup
Kale
2
cup
Onion
1
piece
Carrot
1
piece
Garlic
2
clove
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion, carrot, and minced garlic; sauté until softened.
3
Stir in the lentils and vegetable broth, and bring to a boil.
4
Reduce heat and simmer for 20 minutes or until lentils are tender.
5
Add chopped kale, salt, and black pepper; simmer for an additional 10 minutes.
6
Serve warm and enjoy.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
16 g
Protein
42 g
Carbohydrates
12 g
Fiber
6 g
Sugar
8 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What ingredients are in Lentil Stew with Kale?
It's built on lentils and kale plus aromatics (onion, garlic), vegetables, tomatoes or broth, olive oil, and herbs/spices.
How long does it take to cook?
About 35–45 minutes from start to finish.
Is this recipe vegan/vegetarian?
Yes, it’s plant-based.
Can I store leftovers?
Yes, refrigerate up to 3–4 days in an airtight container and reheat gently.
Can I freeze it?
Yes, it freezes well for 2–3 months; thaw and reheat.
What are the nutrition benefits?
High in fiber and plant protein; kale adds vitamins A and K and iron; prebiotic fibers support gut health.
Can I swap greens or lentils?
Yes—use spinach, other greens, or Swiss chard; brown or green lentils work; cooking time may vary.
Is it spicy or salty? How can I adjust?
Adjust heat with chili flakes; use low-sodium broth and salt to taste.
Is this gluten-free?
Yes, as long as you use gluten-free broth and avoid gluten-containing thickeners.
How can I make it more hearty or lighter?
For heartier, add potatoes or quinoa; for a lighter version, add more broth and serve with whole grains.
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