Recipe description
July 13, 2026
Lentils with carrots and smoked paprika
A fiber-rich lentil dish to support gentle digestion and gut flora.
Legume Rich
High Fiber
Fiber Rich
90%
General Gut Health Match
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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.
- Includes polyphenol-rich paprika and olive oil.
- Plant-based and budget-friendly with balanced protein and complex carbs.
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
200
gram
Carrot
2
piece
Paprika powder
1
teaspoon
Onion
1
piece
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
500
ml
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse the lentils under cold water and set aside.
2
Peel and finely chop the onion and garlic. Peel and dice the carrots.
3
Heat olive oil in a medium saucepan over medium heat. Add the onion and cook until softened, about 3-4 minutes.
4
Add the garlic and carrots, cook for another 2 minutes until fragrant.
5
Add the smoked paprika and stir for 30 seconds to release its aroma.
6
Add the rinsed lentils and vegetable broth. Bring to a boil, then reduce heat to low.
7
Simmer uncovered for 25-30 minutes, stirring occasionally, until lentils are tender and most liquid is absorbed.
8
Season with salt and black pepper to taste. Serve warm.
More Recipes For Your Gut
Nutrition
460 kcal
Calories
20 g
Protein
60 g
Carbohydrates
12 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
1.5 g
Salt
FAQ
Can I use red lentils instead of brown/green? How does it affect cooking time?
Yes. Red lentils work, but they cook faster and tend to be mushier. Check after about 12–15 minutes and adjust as needed.
Is this dish vegan and gluten-free?
It is vegan. For gluten-free, use a gluten-free vegetable broth.
How many servings does this make and how can I scale the recipe?
It makes 2 servings. To serve more, double the ingredients; to serve fewer, halve.
How should I store leftovers and how long will they keep? Can I freeze?
Cool and store in a sealed container in the fridge for up to 3–4 days. Freeze for up to 3 months.
What substitutions work if I don’t have onion/garlic or smoked paprika?
You can omit onion/garlic or substitute with leeks or shallots. If you don’t have smoked paprika, use regular paprika with a pinch of chili or a drop of liquid smoke.
How can I reduce salt?
Use less salt (start with 0.25 tsp) and/or use a low-sodium broth; finish with pepper or lemon for flavor.
How can I make it more filling or protein-rich?
Serve with rice, quinoa, or bread; add extra legumes or top with seeds/nuts.
Can I add tomatoes or coconut milk?
Yes. Tomatoes add brightness; coconut milk makes it creamier (adjust liquid accordingly).
What are the main nutritional benefits?
High in dietary fiber and plant-based protein, supporting gut health and steady energy.
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