Recipe description
March 28, 2026
Mushroom, Lentil & Walnut Bolognese
Mushroom, Lentil & Walnut Bolognese: a fiber-rich, gut-friendly weeknight option.
High Fiber
Protein Rich
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils, mushrooms, and walnuts supporting gut health.
- Includes plant diversity with legumes, vegetables, and nuts.
- Dollows a balanced profile 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
Mushroom
1
piece
Lentils
1
tablespoon
Nut, walnut
1
tablespoon
Instructions
1
Finely chop the onion and garlic.
2
Heat olive oil in a pan over medium heat.
3
Add the chopped onion and garlic, sauté until soft.
4
Add chopped mushrooms and cook until browned.
5
Stir in the lentils, diced sun-dried tomatoes, salt, and pepper.
6
Simmer for 20-25 minutes until lentils are tender.
7
Stir in chopped walnuts before serving.
8
Serve over your choice of pasta or as a topping for grain bowls.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
20 g
Protein
48 g
Carbohydrates
12 g
Fiber
6 g
Sugar
16 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
Is this sauce vegan/vegetarian?
Yes, it’s plant-based and dairy-free with no meat.
Is it gluten-free?
The sauce itself is gluten-free; serve with gluten-free pasta or grains and check labels.
What are the health benefits?
It’s high in fiber from lentils; walnuts provide healthy fats; mushrooms add polyphenols and nutrients.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; you can freeze for up to 3 months.
Can I make it ahead or double the recipe?
Yes to both. Reheat gently and adjust liquid if needed.
How do I adjust the texture if it’s too thick or too thin?
If thick, add water or broth; if thin, simmer a bit longer to reduce.
Are there any allergens?
Contains walnuts and lentils; there may be gluten or soy cross-contamination in some kitchens. Use nut-free substitutes if needed.
Substitutions: I don’t like walnuts, can I use almonds or pecans?
Yes—other nuts work, or omit them. Add more lentils for protein if you skip the nuts.
How should I serve it?
With pasta or grain bowls; finish with fresh herbs and dairy-free parmesan if you like.
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