Recipe description
July 13, 2026
Lentil stew with vegetables
A hearty lentil stew that supports gentle digestion and fiber variety.
Protein Rich
Antioxidant Rich
Whole Food
90%
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.
- Colorful plant foods support dietary diversity.
- Balanced with plant protein and slow-release 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
Onion
1
piece
Carrot
2
piece
Celery
2
piece
Garlic
2
clove
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Tomato, paste
2
tablespoon
Bay leaf
1
piece
Thyme
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Chop the onion, dice the carrots and celery, and mince the garlic.
2
Heat olive oil in a large pot over medium heat. Add the chopped vegetables and sauté for 5-7 minutes until softened.
3
Add the tomato paste and cook for 1 minute, stirring constantly.
4
Rinse the lentils and add them to the pot along with the vegetable broth, bay leaf, and thyme.
5
Bring to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes until lentils are tender.
6
Season with salt and black pepper to taste. Remove bay leaf before serving.
7
Serve hot, optionally with a side of whole grains as suggested.
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Nutrition
330 kcal
Calories
22 g
Protein
60 g
Carbohydrates
24 g
Fiber
6 g
Sugar
14 g
Fat
1 g
Saturated fat
2.5 g
Salt
FAQ
Is this dish vegan and vegetarian?
Yes. It uses lentils, vegetables, and vegetable broth with no animal products.
Is this recipe gluten-free?
Generally yes, since it uses lentils, vegetables, and vegetable broth. Check that the broth and tomato paste are labeled gluten-free.
How long does it take to make?
Prep and sauté about 10–15 minutes, then simmer 30–35 minutes; total roughly 40–60 minutes.
How many servings does it yield?
2 servings.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; you can freeze for 2–3 months.
Can I freeze the leftovers?
Yes, they freeze well. Cool completely and store in airtight containers or bags.
Can I reduce the salt or spices?
Yes. To cut salt, use 0.5–0.75 teaspoon and add extra herbs or spices to taste.
What substitutions or variations work?
Swap in other vegetables, or use lentils from a can to save time; adjust liquid if needed.
What should I serve with it?
Pair with whole grains like brown rice, quinoa, or crusty whole-grain bread.
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