Recipe description
June 26, 2026
Roasted carrot with lentils
A wholesome roasted carrot and lentil dish that supports gentle digestion.
Plant Based
High Fiber
Fiber Rich
86%
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 carrots.
- Colorful plant foods provide polyphenols and prebiotic fiber.
- Balanced plant-based protein with modest fat for 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
carrot
4
piece
lentils
4
tablespoon
olive oil
2
tablespoon
salt
1
teaspoon
black pepper
0.5
teaspoon
garlic
2
piece
cumin
1
tablespoon
parsley
2
tablespoon
Instructions
1
Preheat the oven to 400°F (200°C).
2
Peel and chop the carrots into bite-sized pieces.
3
In a bowl, toss the chopped carrots with olive oil, salt, black pepper, minced garlic, and cumin.
4
Spread the carrots on a baking sheet and roast in the oven for 25-30 minutes, until tender and caramelized.
5
While the carrots are roasting, rinse the lentils and cook them according to package instructions.
6
Once the lentils are cooked, stir in chopped parsley.
7
Serve the roasted carrots on a bed of lentils, garnished with additional parsley.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
18 g
Protein
46 g
Carbohydrates
12 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this dish vegan?
Yes—it's fully plant-based (vegan).
Are lentils gluten-free?
Yes, lentils are naturally gluten-free; watch for added sauces or ingredients if you’re using toppings.
How long does it take to cook?
About 40–50 minutes in total: 20–25 minutes to roast the carrots and 15–20 minutes to cook the lentils (times vary by lentil type).
How should I roast the carrots?
Toss carrot chunks with a little oil and salt (and optional spices), then roast at 200°C/400°F until tender, about 20–25 minutes, turning halfway.
How do I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; reheat gently on the stove or in the microwave; freeze for longer storage.
How can I increase the protein?
Lentils already provide protein; for more, add extra lentils or serve with a grain like quinoa, or include tofu/tempeh on the side.
What are the health benefits?
The dish provides fiber from lentils and carrots, which supports digestion and fullness; carrot polyphenols and prebiotic fibers support gut health as part of a varied, plant-forward pattern.
Can I customize the spices?
Yes—try cumin, coriander, smoked paprika, garlic, or chili for extra warmth.
Is it freezable?
Yes. It stores well in the fridge; for longer storage, freeze cooked lentils and roasted carrots (separately or together) for up to about 2–3 months.
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