Recipe description
July 10, 2026
Lentil Tomato Tahini Soy Pokebowl
Gut-friendly lentil poke bowl with tomato, tahini, and soy.
Plant Based
High Fiber
Antioxidant Rich
88%
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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We found the following allergens in the recipe ingredients: sesame, soy, tree_nut, milk, peanut, celery, mustard, sulfites, lupin, shellfish
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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 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
Tomato
1
piece
Tahini
2
tablespoon
Soy sauce
1
tablespoon
Vegetable broth
2
cup
Oil, olive
1
tablespoon
Mixed vegetables
1
cup
fresh herbs
1
tablespoon
Instructions
1
Rinse the red lentils under cold water and drain.
2
In a pot, heat the olive oil over medium heat.
3
Add the rinsed lentils and vegetable broth to the pot, bring to a boil.
4
Once boiling, reduce to a simmer and cook until lentils are tender, about 20 minutes.
5
While the lentils cook, chop the tomato and prepare the mixed vegetables.
6
Once the lentils are done, stir in the tahini and soy sauce until well combined.
7
Serve the lentil mixture in bowls and top with fresh herbs, tomato, and mixed vegetables.
More Recipes For Your Gut
Nutrition
480 kcal
Calories
22 g
Protein
62 g
Carbohydrates
12 g
Fiber
9 g
Sugar
18 g
Fat
3 g
Saturated fat
1.2 g
Salt
FAQ
What is in Lentil Tomato Tahini Soy Pokebowl and what are its main nutrients?
It's a plant-based bowl built around lentils, tomato, and tahini, providing fiber, plant protein, healthy fats, vitamins, and minerals.
Is this recipe vegan/vegetarian?
Yes, it's entirely plant-based; no animal products.
How can I customize it with seasonal vegetables?
Swap in available greens or seasonal vegetables, add roasted veggies, and adjust by season.
How should I store leftovers and how long will they keep?
Refrigerate within two hours; store in airtight containers for 2–3 days; consider keeping the dressing separate.
Is this gluten-free and soy-free?
The base is naturally gluten-free; if you use soy sauce, choose gluten-free tamari. For soy-free, omit soy sauce or use a soy-free dressing.
How does this dish support digestive health?
Lentils and vegetables provide prebiotic fiber and polyphenols; tahini contributes healthy fats.
What if I have a nut or sesame allergy?
Use a seed butter alternative (e.g., sunflower) instead of tahini and ensure sesame-free ingredients.
Can I make this ahead for meal prep?
Yes, it's suitable for meal prep; keep components separate to avoid sogginess.
How should I portion this and estimate nutrition?
Typical serving is 1 bowl per person; for precise nutrition use a calculator and track ingredients.
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