Recipe description
June 9, 2026
Roasted Pumpkin Lentil Gratin
Comforting roasted pumpkin lentil bake that supports digestion and gut diversity.
92%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and pumpkin supports digestive regularity.
- Includes diverse plant ingredients for gut microbiome variety.
- Balanced with plant-based protein and healthy fats to help satiety and blood sugar balance.
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
Pumpkin
4
cup
Red lentils
1
cup
Onion
1
piece
Garlic
2
piece
Oil, olive
2
tablespoon
Cheese, parmesan
4
tablespoon
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 softened.
3
Add cooked lentils, chopped pumpkin, thyme, salt, and black pepper to the skillet. Stir to combine.
4
Transfer the mixture to a baking dish and top with cheese.
5
Bake for 30-35 minutes or until the cheese is melted and golden.
6
Let cool for a few minutes before serving.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
14 g
Protein
48 g
Carbohydrates
12 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is this recipe vegan or dairy-free?
Yes. The dish is plant-forward and can be made dairy-free; use a plant-based cheese or omit dairy ingredients.
How long does it take to make from start to finish?
Roughly 60–75 minutes in total (about 20–30 minutes prep and 30–40 minutes bake).
How many servings does it yield?
About 4–6 servings, depending on portion size.
Can I freeze leftovers?
Yes. Let cool, portion, and freeze for 2–3 months; thaw in the fridge overnight and reheat.
What substitutions work for lentils or pumpkin?
You can swap lentils for chickpeas or white beans; pumpkin can be replaced with butternut squash or sweet potatoes; adjust cooking times as needed.
How should I reheat leftovers to keep texture?
Reheat in a regular oven at 175–190°C (350°F) until heated through; avoid the microwave if possible to preserve texture.
Is this gluten-free?
Yes, naturally gluten-free if you don’t use gluten-containing toppings; use gluten-free breadcrumbs if needed.
What are the main nutritional benefits?
High in fiber from lentils and pumpkin; polyphenols from pumpkin; provides plant-based protein.
Can I customize the seasonings or toppings?
Yes. Tailor herbs and spices to taste; try rosemary, cumin, or nutmeg; finish with sesame seeds or toasted nuts for crunch.
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