Recipe description
July 26, 2026
Prebiotic Jerusalem Artichoke Lentil Tray Bake
Cozy prebiotic tray bake with Jerusalem artichokes and lentils
Prebiotic Rich
Plant Based
High Fiber
90%
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 gut-friendly fiber from lentils and Jerusalem artichokes, including prebiotic inulin.
- Plant-diverse ingredients and herbs provide polyphenols and flavor.
- Balanced with protein from lentils and healthy fats from olive oil to support satiety.
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
Jerusalem artichoke
400
gram
Lentils
200
gram
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
2
clove
Thyme
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat oven to 200°C (400°F).
2
Peel and chop Jerusalem artichokes into 2cm chunks. Rinse lentils and drain.
3
Finely chop onion and garlic. Toss artichokes, lentils, onion, and garlic with olive oil, thyme, salt, and pepper in a large bowl.
4
Spread mixture evenly on a baking tray lined with parchment paper.
5
Roast for 35-40 minutes, turning halfway, until artichokes are tender and lightly browned.
6
Serve warm as a main or side dish.
More Recipes For Your Gut
Nutrition
590 kcal
Calories
25 g
Protein
88 g
Carbohydrates
25 g
Fiber
6 g
Sugar
28 g
Fat
2 g
Saturated fat
3 g
Salt
FAQ
Is this recipe vegan/vegetarian?
Yes. It's vegan and vegetarian; all ingredients are plant-based.
Is this gluten-free?
Yes. All ingredients are gluten-free; watch for cross-contamination and use gluten-free lentils if needed.
How many servings does it yield?
It yields 2 servings. Nutrition varies; the dish is high in fiber from artichokes and lentils.
Can I use canned lentils or substitute vegetables?
Yes. Drain and rinse canned lentils; you can swap Jerusalem artichokes for other roasting vegetables if you like.
Can I prepare it in advance or freeze leftovers?
Yes. Refrigerate the dish for 2–3 days or freeze for 2–3 months.
How should I store and reheat leftovers?
Store leftovers in an airtight container in the fridge and reheat in the oven or microwave.
What are Jerusalem artichokes and why use them?
They are tubers rich in inulin, a prebiotic. Roasting concentrates their flavor and makes them gentle and comforting to eat, though they can cause gas for some people.
Could this dish cause digestive discomfort due to inulin or lentils, and how can I reduce that?
Inulin and lentils can cause gas for some people. Start with a smaller portion, reduce the artichokes a bit, or soak/lamiliarize with lentils to ease digestion.
What are good serving suggestions or sides?
Serve warm as a main or side dish. Pair with a green salad or dairy-free yogurt; a lemon wedge can brighten the flavor.
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