Recipe description
June 17, 2026
Mediterranean Cold Lentil Plate
A fiber-rich Mediterranean Lentil Plate for gentle gut health
High Fiber
92%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: milk, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Includes colorful plant foods that 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
16
tablespoon
Tomato, cherry
12
piece
Cucumber
0.5
bowl
Onion, red
0.5
piece
Cheese, fetta
4
slice
Parsley
2
tablespoon
Oil, olive
3
tablespoon
Lemon juice
6
teaspoon
Instructions
1
Rinse the lentils under cold water and cook them in a pot with water for about 20-25 minutes until tender. Drain and let cool.
2
Chop the cucumber and tomatoes into small cubes.
3
In a large bowl, combine the cooled lentils, cucumber, tomatoes, and parsley.
4
In a small bowl, mix the olive oil, juice of the lemon, salt, and pepper.
5
Drizzle the dressing over the lentil mixture and toss gently to combine.
6
Serve immediately or chill in the refrigerator for an hour before serving.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
20 g
Protein
58 g
Carbohydrates
12 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main health benefits of this dish?
It's high in fiber from lentils and includes olive oil, vegetables, and herbs with polyphenols and healthy fats to support digestion, fullness, and steady energy.
Is this recipe vegan/vegetarian?
Yes—it's all plant-based with no animal products.
How should I store and reheat the dish?
Store in the fridge in an airtight container for up to 3–4 days. It is served cold, so reheating isn’t required; if you prefer it warm, reheat gently.
Can I customize vegetables or add protein?
Yes—swap in other Mediterranean vegetables or add protein like chickpeas or nuts. If keeping it vegan, omit any cheese.
How do I cook the lentils for this dish?
Rinse lentils and simmer in water or stock until tender. If using pre-cooked lentils, simply drain and cool before mixing in.
Are there common allergens I should know about?
The dish is plant-based, but check any added toppings (sesame, nuts, gluten) and note dairy-free if you add cheese.
How does this dish support gut health?
Lentils provide prebiotic fiber; vegetables add polyphenols; olive oil supplies healthy fats that aid nutrient absorption and support gut bacteria.
Can I prepare this dish in advance?
Yes—great for meal prep. Make ahead, refrigerate in portions, and enjoy over several days.
How should I portion this for a main or side?
As a main, roughly 1 cup of lentils with vegetables; as a side, about half of that portion. Adjust to your appetite.
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