Recipe description
June 28, 2026
Meal prep carrot and onion mash with lentils
Fiber-rich carrot, onion, and lentils mash for gentle digestion and gut health.
Plant Based
Meal Prep Friendly
92%
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 lentils and vegetables.
- Includes plant diversity with legumes, root vegetables, and aromatics.
- Balanced with protein and slow-digesting carbs for steady energy.
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
carrot
4
piece
onion
2
piece
lentils
8
tablespoon
olive oil
2
tablespoon
salt
1
teaspoon
black pepper
0.5
teaspoon
water
4
cup
Instructions
1
Peel and chop the carrots and onions.
2
In a large pot, heat the olive oil over medium heat.
3
Add the chopped onions and sauté until translucent.
4
Add the chopped carrots and continue to sauté for about 5 minutes.
5
Add the lentils, water, salt, and black pepper to the pot.
6
Bring to a boil, then reduce heat and let simmer for 20-25 minutes or until the lentils and carrots are tender.
7
Use a potato masher or blender to mash the mixture until smooth.
8
Adjust seasoning if needed and serve warm.
More Recipes For Your Gut
Nutrition
330 kcal
Calories
15 g
Protein
48 g
Carbohydrates
11 g
Fiber
7 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main nutrients in this dish?
Lentils provide protein and fiber; carrots and onions add fiber and polyphenols, giving steady energy and support for digestion.
How long does batch-cooked carrot-lentil mash keep in the fridge?
About 3–4 days in a sealed container; reheat until steaming hot.
Can I freeze it?
Yes. Freeze portions for 2–3 months; thaw in the fridge overnight and reheat.
How should I reheat the leftovers?
On the stove with a splash of water, or in the microwave in short bursts until hot.
How can I adapt the recipe if I want less fiber?
Use fewer lentils or more mashed carrots; start with smaller portions and adjust gradually if digestion is sensitive.
What are good flavor and texture tips?
Add herbs and spices like thyme, cumin, and garlic; finish with olive oil; optional cinnamon or smoked paprika for extra warmth.
What equipment will I need for batch cooking?
A pot to cook the lentils and vegetables, a masher or fork, and airtight containers for storage.
Are there any common allergens or dietary considerations?
The base is vegan and dairy-free; check sauces or toppings for dairy, nuts, gluten, or other allergens if added.
How can I serve this with greens or grains to make a balanced meal?
Pair with steamed greens (spinach or kale) or serve alongside quinoa, brown rice, or oats; a side salad also works.
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