Recipe description
July 27, 2026
Longevity Kale Lentil Salad
Fiber-rich kale-lentil salad to support daily gut balance.
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.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes, leafy greens, and vegetables.
- Colorful vegetables provide polyphenols and dietary diversity.
- Balanced with plant-based protein and olive oil for steady nourishment.
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
Kale
2
cup
Lentils
1
tablespoon
Carrot
1
piece
Capsicum, red
1
piece
Onion, red
0.5
piece
Oil, olive
2
tablespoon
Lemon juice
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Wash and finely chop the kale leaves, removing tough stems.
2
Cook lentils according to package instructions, then drain and cool.
3
Dice carrot, red bell pepper, and red onion into small, even pieces.
4
In a large bowl, combine kale, lentils, and chopped vegetables.
5
Drizzle with olive oil and lemon juice, then season with salt and black pepper.
6
Toss gently to combine and let sit for 10 minutes to allow flavors to meld.
More Recipes For Your Gut
Nutrition
221 kcal
Calories
11 g
Protein
21 g
Carbohydrates
6 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
1.2 g
Salt
FAQ
Is this salad vegan/vegetarian?
Yes, it's vegan.
How many servings does this recipe make and how can I scale it?
It serves 2 as written. To scale, multiply the ingredients; for larger batches, adjust lemon juice and seasoning to taste.
How should I store leftovers and how long will they keep?
Refrigerate in a sealed container; best within 3–4 days; greens may soften over time.
How do I cook the lentils correctly for this salad?
Cook lentils according to package instructions, then drain and cool.
Is this salad gluten-free or are there any allergen concerns?
Naturally gluten-free and dairy-free; verify ingredients if you have celiac disease or gluten sensitivity.
Can I customize the ingredients or substitute greens?
Yes, swap kale for spinach or other sturdy greens; keep in mind texture and flavor.
How can I prep this ahead of time for meal prep?
Chop kale and vegetables ahead; store separately and mix with dressing just before serving; keeps 2–3 days.
What are the main nutritional benefits of this salad?
High in fiber and plant-based protein; kale provides vitamins A and C; supports fullness and gut health.
How can I adjust the dressing or add extra flavor?
Adjust lemon juice or olive oil to taste; add herbs, garlic, or chili flakes.
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