Recipe description
Published on: June 9, 2026
Plant Based
High Fiber
Protein Rich
Ingredients
Sweet potato
2
piece
Red lentils
1
cup
Rice, brown
1
cup
Bean, black
16
tablespoon
Avocado
1
piece
Onion, red
0.5
piece
Garlic
2
piece
Coriander
2
tablespoon
Lime
1
piece
Oil, olive
2
tablespoon
Seed, cumin
1
tablespoon
Chili powder
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Salsa sauce
4
tablespoon
Instructions
1
Rinse the lentils under cold water. In a pot, combine the lentils with 3 cups of water and bring to a boil. Reduce heat and simmer for about 20-25 minutes until tender.
2
While the lentils are cooking, peel and dice the sweet potato into small cubes. Toss them with olive oil, cumin, salt, and pepper.
3
Spread the sweet potato on a baking sheet and roast in a preheated oven at 400°F for 25-30 minutes or until tender and lightly caramelized.
4
Chop the broccoli into bite-sized pieces and steam until bright green and tender, about 5 minutes.
5
Dice the red onion and set it aside.
6
When the lentils are cooked, drain any excess water and mix in lime juice, cilantro, and season with salt and pepper to taste.
7
To assemble, divide the lentils, roasted sweet potato, and steamed broccoli into bowls. Top with diced red onion and extra cilantro, if desired.
Nutrition
490 kcal
Calories
21 g
Protein
66 g
Carbohydrates
15 g
Fiber
9 g
Sugar
14 g
Fat
3 g
Saturated fat
0.95 g
Salt
Why this recipe fits you
- Rich in fiber from lentils, sweet potato, and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant protein, complex carbohydrates, and fiber-rich fats.
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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
What are the main components of this bowl?
Protein-rich lentils, fiber-packed sweet potato, mixed vegetables, and a base of whole grains seasoned with spices.
Is this recipe suitable for gentle digestion?
Yes, it’s designed with a variety of fiber and milder ingredients to support everyday digestion. If needed, adjust spices or fiber sources.
Is the recipe vegan or dairy-free?
Yes. It uses plant-based ingredients; check toppings to keep it dairy-free.
How long does it take to prepare and cook?
About 30–40 minutes in total, depending on prep and cooking method.
Can I customize it for gluten-free or other dietary needs?
Yes. Use gluten-free grains (e.g., quinoa or brown rice) and ensure toppings and seasonings are gluten-free.
How should I store leftovers?
Refrigerate in airtight containers for 3–4 days and reheat gently.
How can I increase fiber without causing discomfort?
Introduce fiber gradually over a few days and vary sources (lentils, sweet potato, vegetables, whole grains) with adequate fluids.
What toppings or additions work well?
Fresh herbs, avocado, lime, salsa, dairy-free yogurt, and nuts or seeds for crunch.
Are there common allergens I should watch for?
Lentils can cause gas for some; check toppings for sesame, gluten, or dairy and choose allergen-free options if needed.
How many servings does this yield?
Typically 2–4 servings, depending on portion size and any sides.
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