Recipe description
June 13, 2026
Lentil Walnut Dip
A fiber-rich lentil walnut dip to support gentle digestion.
Plant Based
High Protein
Fiber 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.
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
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, sulfites
This section will check whether the recipe contains ingredients that may conflict with your intolerances.
This section will show how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
This section will show how well the recipe aligns with selected health topics such as blood sugar, cholesterol or inflammation.
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 and walnuts.
- Includes diverse plant foods that support dietary variety and polyphenols.
- Balanced with protein, healthy fats, and slow-digesting 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
Nut, walnut
0.5
cup
Oil, olive
2
tablespoon
Garlic
1
clove
Lemon juice
1
tablespoon
Salt
0.25
teaspoon
Salt
0.1
teaspoon
Instructions
1
Rinse the lentils under cold water and cook in a pot with water for about 20-25 minutes until soft. Drain and let cool.
2
In a food processor, combine the cooked lentils, walnuts, olive oil, garlic, lemon juice, salt, and pepper.
3
Blend until smooth and creamy, adding a bit more olive oil or water if needed for desired consistency.
4
Taste and adjust seasoning if necessary. Serve as a dip with vegetables or spread on whole-grain crackers.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
7 g
Protein
18 g
Carbohydrates
6 g
Fiber
3 g
Sugar
14 g
Fat
2 g
Saturated fat
0.4 g
Salt
FAQ
What is Lentil Walnut Dip?
It's a creamy dip made with lentils and walnuts, plus simple pantry ingredients like olive oil, lemon, garlic, and herbs for flavor.
Is this dip vegan and gluten-free?
Yes. It’s plant-based and gluten-free as written; check any add-ins or crackers you serve it with.
What are the main health benefits of this dip?
It provides plant-based protein and fiber from lentils and walnuts, plus polyphenols from the nuts.
How should I store leftovers?
Transfer to an airtight container and refrigerate; use within a few days and stir well before serving.
How long does it keep in the fridge or freezer?
In the fridge, it’s best within 3–4 days. Freezing is possible but may affect texture; thaw in the fridge and reblend if needed.
Can I make this dip ahead of time or freeze it?
Yes—flavors improve after a chill. You can refrigerate for a day or two, or freeze for longer; thaw in the fridge and reblend.
What are serving ideas or pairings?
Use with veggie sticks, whole-grain crackers, or as a spread on sandwiches or toast.
I have a nut allergy—can I make a nut-free version?
You can replace walnuts with roasted seeds (pumpkin or sunflower) or use a nut-free dip base.
How can I customize the flavor or texture?
Adjust acidity with more lemon, salt, or garlic; thin with water or olive oil to reach creaminess; add spices like cumin or paprika for variety.
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.