Recipe description
July 2, 2026
Lentil stew with smoked tofu
A comforting lentil stew with smoked tofu for gut-friendly fiber diversity.
Fiber Rich
High Protein
92%
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 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
1
cup
Tofu
200
gram
Onion
1
piece
Garlic
2
clove
Carrot
1
piece
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Bay leaf
1
piece
Thyme
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Heat the olive oil in a pot over medium heat.
2
Finely chop the onion and garlic, and add them to the pot. Sauté until the onion is translucent.
3
Dice the carrot and add it to the pot, cooking for an additional 2 minutes.
4
Add the lentils, vegetable broth, bay leaf, thyme, salt, and black pepper to the pot.
5
Bring the mixture to a boil, then reduce heat and let it simmer for about 25-30 minutes, or until the lentils are tender.
6
While the stew is simmering, press the tofu and cut it into cubes.
7
In a separate pan, sauté the tofu until golden brown, then set aside.
8
Once the lentils are cooked, stir in the sautéed tofu and let it heat through for a few more minutes.
9
Serve warm and enjoy your comforting lentil stew.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
22 g
Protein
52 g
Carbohydrates
14 g
Fiber
9 g
Sugar
14 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this dish vegan and gluten-free?
It's vegan. Gluten-free if you use gluten-free stock/seasonings and smoked tofu free of gluten ingredients; check labels.
What are the main nutrients in this lentil stew?
It's high in fiber from lentils and contains plant-based protein from tofu, plus iron and polyphenols from vegetables and spices.
How long does it take to cook?
About 30–40 minutes in total, all in one pot.
Can I make it in a slow cooker or Instant Pot?
Yes. Slow cooker: 6–8 hours on low. Instant Pot: 8–10 minutes at high pressure, then natural release.
How should I store leftovers?
Cool, then refrigerate in an airtight container for 3–4 days; you can freeze for 2–3 months.
Can I customize with other vegetables or tofu substitutes?
Yes. Use carrots, celery, spinach or kale, tomatoes, or substitute smoked tofu with regular tofu, tempeh, or beans.
How can I adjust the seasoning or spice level?
Add more cumin, smoked paprika, chili flakes, or fresh herbs to taste; start with a small amount.
Is smoked tofu essential to the dish?
Not essential; it adds smoky flavor and protein, but you can use regular tofu or beans if you prefer.
How many servings does this yield?
About 4 servings.
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