Recipe description
October 1, 2026
Prebiotic Onion Lentil Stew
A comforting, fiber-rich stew with prebiotic onions and satisfying lentils
Prebiotic Rich
High Fiber
Legume Rich
91%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber and plant-based protein from red lentils, onions, and vegetables.
- Includes diverse plant foods, herbs, spices, and olive oil for flavor and nutritional variety.
- A practical, satisfying meal with slow-digesting carbohydrates and minimal processing.
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
Onion
2
piece
Red lentils
1
cup
Carrot
1
piece
Celery
2
piece
Garlic
3
clove
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Seed, cumin
1
teaspoon
Bay leaf
1
piece
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
2
tablespoon
Instructions
1
Rinse the lentils under cold water and drain well.
2
Dice the onions, carrot, and celery, and mince the garlic.
3
Heat the olive oil in a large pot over medium heat and sauté the onions for 5 minutes until soft and golden.
4
Add the carrot, celery, and garlic and cook for another 3-4 minutes, stirring occasionally.
5
Stir in the cumin, then add the lentils, vegetable broth, and bay leaf.
6
Bring to a boil, then reduce the heat, cover, and simmer for 25-30 minutes until the lentils are tender.
7
Season with salt and black pepper to taste, then remove the bay leaf.
8
Ladle the stew into bowls, garnish with chopped parsley, and serve warm.
More Recipes For Your Gut
Nutrition
545 kcal
Calories
28 g
Protein
85 g
Carbohydrates
17 g
Fiber
8 g
Sugar
15 g
Fat
2 g
Saturated fat
2.2 g
Salt
FAQ
How many servings does this onion lentil stew make?
The recipe makes 2 servings.
How long does the stew take to cook?
Allow about 40–45 minutes, including preparation and simmering time.
Do red lentils need to be soaked?
No. Rinse and drain the red lentils before adding them to the pot.
How can I adjust the stew's thickness?
For a thinner stew, add a little extra broth. Simmer uncovered for a few minutes to thicken it.
Is this onion and lentil stew vegetarian?
Yes, when made with vegetable broth, it is vegetarian and suitable for a plant-based meal.
Can I make this stew without garlic?
Yes. Omit the garlic or replace it with herbs or a little extra cumin for flavor.
How should I store leftovers?
Cool the stew promptly, refrigerate it in a covered container, and use it within 2–3 days.
Can I freeze this lentil stew?
Yes. Freeze cooled portions in airtight containers and use them within about 3 months for best quality.
Does this stew contain dietary fiber?
Yes. Lentils, onions, carrots, and celery contribute dietary fiber as part of a balanced diet.
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