Recipe description
July 2, 2026
Lentil stew with spaetzle and vegetables
Fiber-rich lentil stew with spaetzle supports gentle digestion and plant diversity.
Protein Rich
Legume Rich
Plant Based
82%
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 lentils and vegetables.
- Includes colorful plant foods for dietary diversity.
- Balanced with plant-based protein, fiber, and vegetables.
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
Carrot
1
piece
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
4
cup
Spaetzle
1
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Mixed vegetables
2
cup
Instructions
1
Heat the olive oil in a pot over medium heat.
2
Add the chopped onion and minced garlic, sautéing until fragrant.
3
Stir in the diced carrots and mixed vegetables, cooking for a few minutes.
4
Add the lentils, salt, and black pepper to the pot, stirring well.
5
Pour in the vegetable broth and bring the mixture to a boil.
6
Reduce heat to low and simmer until lentils are tender, about 25 minutes.
7
Meanwhile, cook the spaetzle according to package instructions.
8
Serve the lentil stew hot, topped with cooked spaetzle.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
20 g
Protein
60 g
Carbohydrates
12 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
What makes this dish gut-friendly?
It's high in plant fiber from lentils and vegetables, plus polyphenols, which support digestion and a diverse gut microbiome.
Is this dish vegetarian or vegan?
As written, it is vegetarian. If the spaetzle contains eggs or dairy, it isn’t vegan; use vegan spaetzle to make it vegan.
Is it gluten-free?
Lentils and vegetables are gluten-free, but traditional spaetzle uses wheat flour. Use gluten-free spaetzle or omit the spaetzle.
Can I customize it with seasonal vegetables?
Yes. Swap in whatever’s in season—pumpkins, greens, and root vegetables work well.
How should I store leftovers?
Cool leftovers within two hours and refrigerate in an airtight container for 3–4 days; reheat thoroughly before serving.
Can I freeze this dish?
Yes. Cool completely, freeze portions in airtight containers or bags for 1–3 months; thaw in the fridge and reheat.
How should I portion this?
The recipe typically yields 3–4 portions; adjust to your needs.
How can I increase protein without meat?
Add more lentils, or include extra legumes like chickpeas, or add tofu/tempeh while keeping it plant-based.
What common allergens should I watch for?
Possible gluten in spaetzle and eggs/dairy if not vegan; lentils can cause gas for some people—adjust servings if needed.
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