Recipe description
June 11, 2026
Mediterranean Lentil Pasta Salad
Fiber-rich, plant-diverse pasta salad to support gentle digestion.
High Fiber
Plant Based
Mediterranean
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.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, vegetables, and whole-grain pasta.
- Includes diverse plant ingredients across vegetables, legumes, and herbs.
- Balanced with protein, healthy fats from olive oil, and complex 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
Pasta
2
cup
Lentils
16
tablespoon
Cherry tomatoes
1.5
cup
Cucumber
0.5
bowl
Onion, red
0.5
piece
Feta cheese
0.75
cup
Olive
12
piece
Parsley
3
tablespoon
Oil, olive
3
tablespoon
Lemon juice
6
teaspoon
Garlic
2
piece
Vinegar, red wine
1
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Cook the whole grain pasta according to package instructions until al dente. Drain and set aside.
2
In a saucepan, combine lentils with water and bring to a boil. Reduce heat and simmer until tender, about 20-25 minutes. Drain and let cool.
3
Chop the cherry tomatoes, cucumber, and red onion into small pieces.
4
In a large bowl, combine the cooked pasta, lentils, chopped vegetables, and parsley.
5
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine.
6
Serve immediately or refrigerate for later. Enjoy!
More Recipes For Your Gut
Nutrition
540 kcal
Calories
20 g
Protein
75 g
Carbohydrates
12 g
Fiber
6 g
Sugar
18 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and nutrition highlights of this salad?
It combines lentils (fiber and plant protein) with pasta, vegetables, olive oil and herbs. It offers a mix of fiber types, polyphenols, and plant-based protein for a balanced, gut-friendly meal.
Is this dish gluten-free?
Traditional pasta contains gluten. Use gluten-free pasta or substitute with more lentils to keep it gluten-free; also check the dressing ingredients.
Can I make it ahead for weeknights or lunches?
Yes. It keeps well in the fridge for several days. Cook pasta and lentils ahead, then mix with veggies and dressing when serving or store components separately.
How long does it keep in the fridge?
About 3–4 days in an airtight container. For the best texture, add delicate ingredients just before serving.
Is it vegan/dairy-free?
Yes, as written it’s plant-based. If your dressing contains dairy, substitute with olive oil, lemon juice, or a dairy-free yogurt.
What substitutions work well?
Swap pasta for gluten-free or whole-grain options, add more lentils or chickpeas, and include tomatoes, cucumber, olives, feta (if not vegan) or omit cheese for vegan.
How should I dress or flavor it?
A simple olive oil and lemon dressing with herbs works well; you can add garlic, cumin, oregano, or parsley to taste.
Is this suitable for travel or picnics?
Yes—store in a sealed container. It travels well and can be eaten cold or at room temperature.
Is this a complete meal, or should I pair it with something?
It provides plant protein, fiber, and vegetables; you can pair it with fruit, yogurt, or seeds for variety.
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