Recipe description
June 16, 2026
Pumpkin Lentil Savory Tart
A pumpkin-lentil tart designed to nourish gentle digestion and fiber variety.
85%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and pumpkin, supporting gut health.
- Includes diverse plant foods to help dietary variety.
- Balanced with plant-based protein and slow-release 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
Puff pastry
1
piece
Pumpkin
2
cup
Red lentils
1
cup
Onion
1
piece
Garlic
2
piece
Oil, olive
1
tablespoon
Egg
2
piece
Feta cheese
0.5
cup
Thyme
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Nutmeg
0.25
teaspoon
Instructions
1
Preheat the oven to 375°F (190°C).
2
In a skillet, heat olive oil over medium heat, add diced onion and minced garlic, and sauté until translucent.
3
Stir in the lentils, pumpkin, salt, black pepper, and nutmeg. Cook for about 5 minutes.
4
Add spinach and cook until just wilted.
5
Roll out the pie crust and place it in a pie dish.
6
Fill the crust with the pumpkin-lentil mixture and bake for 30-35 minutes until the crust is golden.
7
Let it cool slightly before slicing and serving.
More Recipes For Your Gut
Nutrition
340 kcal
Calories
13 g
Protein
42 g
Carbohydrates
9 g
Fiber
7 g
Sugar
14 g
Fat
3 g
Saturated fat
0.95 g
Salt
FAQ
Is pumpkin lentil tart vegan-friendly?
You can make it vegan by using a dairy-free crust and omitting cheese; the filling is plant-based as written.
How long does it take to prepare and bake?
About 15–20 minutes prep, 25–35 minutes bake, plus 10–15 minutes to cool.
Can I make this ahead for meal prep?
Yes; you can prepare the crust and filling in advance and refrigerate, then bake when ready.
What crust options work best for gut-friendly meals?
A traditional crust works, but for more fiber choose a whole-grain or gluten-free crust; almond flour is another gluten-free option.
Can I freeze leftovers?
Yes; wrap well and freeze for 1–2 months; thaw in the refrigerator and reheat.
How do I know when the tart is done?
The filling should be set and the edges lightly golden; a knife inserted in the center should come out clean.
How many servings does it yield?
Typically 4–6 slices, depending on the tart size.
Are there allergen considerations?
Contains lentils (legumes) and gluten if the crust contains wheat; check the crust ingredients and adjust if needed.
Can I substitute pumpkin or lentils?
You can swap in other vegetables like sweet potato or chickpeas, but texture and sweetness will change.
How should I store and reheat leftovers for best texture?
Refrigerate within two hours; eat within 3–4 days; reheat slices in the oven at 180°C until warmed through.
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