Recipe description
June 28, 2026
Quick lentil bowl
A quick lentil bowl for gentle digestion and fiber diversity.
High Fiber
Fiber Rich
Plant Based
88%
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 and vegetables.
- Colorful vegetables and herbs provide polyphenols and diversity.
- Plant-forward with protein and slow carbohydrates for balanced meals.
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
Lentils
1
cup
Red pepper
1
piece
Carrot
1
piece
Spinach
2
cups
Oil, olive
2
tablespoons
Seed, cumin
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Water
2
cups
Instructions
1
Rinse the lentils under cold water and drain.
2
In a pot, heat the olive oil over medium heat.
3
Add diced red bell pepper and carrot to the pot. Sauté for 5 minutes until softened.
4
Stir in the lentils, spinach, cumin, salt, and black pepper.
5
Pour in the water and bring to a boil. Reduce heat to low, cover, and simmer for 20-25 minutes until the lentils are tender.
6
Remove from heat and let it sit for 5 minutes before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
20 g
Protein
56 g
Carbohydrates
20 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this quick lentil bowl vegan or vegetarian?
It’s plant-forward and naturally vegan if you don’t add dairy; check the ingredients.
How long does it take to make?
About 20–30 minutes.
What are the health benefits of lentils in this dish?
Lentils provide fiber, plant-based protein, and prebiotics that support gut health.
How should I store leftovers?
Refrigerate in airtight containers for 3–4 days; reheat gently. Freeze portions for 2–3 months.
Can I customize the vegetables?
Yes—use what’s in season or swap/add vegetables to suit your taste.
How should I season the dish?
Season with mild spices and herbs to taste; common options include cumin, coriander, paprika, lemon, and parsley.
Is it easy on digestion?
Yes, designed to be gentle on digestion; if you’re new to fiber, start with a smaller portion and drink water.
Is it gluten-free?
Lentils are gluten-free; avoid gluten-containing sauces. If using soy sauce, choose gluten-free tamari.
Do I need to soak the lentils before cooking?
Rinsed lentils cook quickly; soaking isn’t required for most varieties used in quick bowls.
Can I prep this in advance for meals?
Yes—cook ahead and refrigerate for several days or freeze portions for longer storage.
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