Recipe description
June 8, 2026
Lentil Stuffed Eggplant
Lentil stuffed eggplant for gentle digestion and fiber variety
Plant Based
High Fiber
Digestive Support
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish, soy, egg
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: histamine, lactose, gluten
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, eggplant, and vegetables.
- Includes diverse plant foods for a broad gut-health profile.
- Balanced with plant protein and slow-digesting carbs to help steady blood sugar.
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
Aubergine
2
piece
Lentils
16
tablespoon
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
2
piece
Bell Pepper
1
piece
Tomato
1
piece
Vegetable broth
0.25
cup
Seed, cumin
0.25
tablespoon
Paprika powder
1
teaspoon
Chili powder
0.25
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Lemon juice
3
teaspoon
Parsley
2
tablespoon
Feta cheese
0.5
cup
Bread-crumbs
0.25
cup
Instructions
1
Preheat the oven to 375°F (190°C).
2
Cut the eggplants in half lengthwise and scoop out a portion of the flesh to create a boat.
3
In a pan, heat olive oil over medium heat, add diced onion and minced garlic, and sauté until translucent.
4
Add the scooped eggplant flesh, cooked lentils, cumin, salt, and pepper. Stir until well combined.
5
Fill the eggplant halves with the lentil mixture and place them on a baking sheet.
6
Top with spinach leaves and sprinkle with parmesan cheese.
7
Bake in the preheated oven for about 30 minutes or until the eggplants are tender.
8
Serve warm and enjoy your delicious lentil stuffed eggplants.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
16 g
Protein
48 g
Carbohydrates
12 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this dish vegan and dairy-free?
Yes. It’s plant-based with lentils, eggplant, and simple seasonings; no animal products.
What are the best tips for preparing and roasting the eggplant for stuffing?
Score the flesh, roast until tender, and let excess moisture drain; lightly salt to reduce bitterness.
How long does it take to make this recipe?
About 60–75 minutes total, including prep and bake.
Can I make it ahead or freeze leftovers?
Yes. Refrigerate for 3–4 days; freeze portions for 2–3 months; reheat before serving.
Is this gluten-free?
Naturally gluten-free, but check any added ingredients or spice blends for gluten.
What are good substitutions or add-ins for the filling?
Try herbs, tomatoes, spinach, mushrooms, or other vegetables you like.
How many servings does this yield?
About 4 servings, depending on portion size.
What side dishes pair well with it?
A simple salad, brown rice or couscous, or crusty bread.
How can I reduce sodium in this dish?
Use low-sodium lentils/stock and season gradually with herbs and spices.
Can I customize the filling with other vegetables?
Yes. The filling can be adapted with different veggies to taste.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.