Recipe description
June 12, 2026
Roasted Pepper Lentil Salad
Colorful roasted pepper lentil salad for gentle digestion and fiber.
High Fiber
Plant Based
Vegan
92%
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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We found the following allergens in the recipe ingredients: sulfites, milk
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and colorful vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow-carbohydrate options.
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
Capsicum, red
2
piece
Capsicum, green
1
piece
Lentils
16
tablespoon
Onion, red
1
piece
Parsley
2
tablespoon
Oil, olive
3
tablespoon
Lemon juice
6
teaspoon
Cheese, fetta
4
slice
Garlic
1
piece
Salt
0.5
teaspoon
Pepper
0.25
teaspoon
Instructions
1
Rinse the lentils in cold water and cook them in a pot with 3 cups of water until tender, about 20-25 minutes.
2
While the lentils are cooking, chop the red and yellow bell peppers, cucumber, and garlic.
3
In a large bowl, combine the cooked lentils, chopped vegetables, olive oil, lemon juice, parsley, salt, and black pepper.
4
Toss everything together until well mixed, and serve chilled or at room temperature.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
11 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this dish vegan and gluten-free?
Yes — it’s naturally vegan and gluten-free.
How many servings does it yield and how long will it keep in the fridge?
The number of servings depends on portion size; when refrigerated in an airtight container, it typically keeps for 3–4 days.
Do I need to soak or pre-cook the lentils?
No soaking is usually needed; cook dry lentils according to the package (about 15–25 minutes) until tender.
Can I meal-prep this for lunches?
Yes. Let it cool, store in a sealed container, and refrigerate; lasts 3–4 days.
What are the main health benefits?
High in fiber from lentils and vegetables supports digestion; polyphenols from the veggies contribute to a varied plant-based diet.
How can I customize it with other vegetables or protein?
Add or swap in other vegetables (e.g., cucumber, spinach) and include protein like chickpeas, feta, or grilled chicken.
Are there ingredients to avoid if I have a sensitive stomach?
If sensitive, use milder peppers or less; lentils can cause gas for some people—start with smaller portions.
How should I adjust seasoning or dressing to taste?
Season to taste with salt, lemon juice, and olive oil; add herbs; if the dressing is too acidic, dilute with a bit of water or more oil.
Can leftovers be frozen?
Freezing can affect texture; it’s best stored in the fridge and consumed within 3–4 days.
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