Recipe description
June 14, 2026
Mushroom Lentil Red Wine Stew
Warm mushroom lentil stew to support digestion and fiber variety
Plant Based
Fiber Rich
Protein Rich
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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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, mushrooms, and vegetables.
- Contains polyphenol-rich red wine and colorful produce.
- Protein from lentils supports satiety and gut-friendly balance.
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
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
3
piece
Carrot
2
piece
Celery
2
piece
Mushroom
10
piece
Red lentils
1
cup
Tomato, paste
2
tablespoon
Wine, red
1
glass
Vegetable broth
3
cup
Bay leaf
2
piece
Thyme
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and minced garlic, sauté until translucent.
3
Stir in sliced mushrooms and cook until browned.
4
Add lentils, thyme, bay leaf, and black pepper, stirring well.
5
Pour in red wine and vegetable broth; bring to a simmer.
6
Reduce heat and cook until lentils are tender, about 30 minutes.
7
Remove bay leaf before serving. Adjust seasoning to taste.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
16 g
Protein
45 g
Carbohydrates
11 g
Fiber
7 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this dish vegan/vegetarian?
Yes—it's plant-based and dairy-free. Use vegetable broth if needed.
Can I make it gluten-free?
It should be gluten-free if you use gluten-free stock and check labels on any added ingredients.
How long does it take to cook?
About 40–60 minutes total: 10–15 minutes prep and 25–40 minutes simmer.
Can I make it without wine or reduce the alcohol?
Yes. Replace wine with extra broth and a splash of grape juice or balsamic; simmer longer to mellow flavors.
How should I serve it?
Serve with grains like quinoa or brown rice, or with crusty bread and a side salad.
How do I store leftovers?
Cool and refrigerate for 3–4 days; freeze for 1–3 months in freezer-safe containers.
Can I substitute other legumes or mushrooms?
Yes. You can substitute lentils with chickpeas or other legumes, and use different mushrooms if you like.
Is this dish high in fiber and prebiotics?
Yes—lentils provide fiber and prebiotics; mushrooms add extra fiber as well.
Is it safe for kids or pregnant people?
Generally safe; cook lentils until tender and avoid alcohol when serving to kids.
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