Romesco lentil salad

Fiber-rich romesco lentil salad that supports gentle digestion.

High Fiber Plant Based Gluten Free
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.

Your Microbiome Match

Connect your microbiome test results to see how this recipe matches your personal gut profile.

—
Microbiome match
🔐
Unlock your personal microbiome match

Log in or create an account to connect your test results and personalize recipe recommendations.

Log in Create account

Recipe description

Romesco lentil salad pairs hearty, protein-packed lentils with a smoky, tomatoy romesco dressing and bright vegetables for a satisfying, gut-friendly meal. The dish blends fiber variety with polyphenol-rich flavors to support balanced eating patterns and nourish beneficial gut bacteria. Each bite offers plant diversity and prebiotic-friendly textures to help daily digestion without fuss. It's a practical, versatile option for lunches or dinners that fits into a plant-forward routine while keeping flavor vivid and easy to prepare.

July 22, 2026
Romesco lentil salad
Prep 20 min Cook 25 min Medium

Alignment with Your Personal Profile

Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.

--
Overall
🔒
Unlock your personal recipe match

Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.

✓ Save diets and preferences ✓ Check allergies and intolerances ✓ Match recipes to gut goals ✓ Save better recipe recommendations
Create free account Log in
Takes about 2 minutes.
2-minute self-check Is a gut microbiome test useful for you? Answer a few quick questions and find out if a microbiome test is actually useful for you. ✔ Takes 2 minutes ✔ Based on your symptoms & lifestyle ✔ Clear yes/no recommendation Check if a test is right for me

Why this recipe fits you

  • Rich in fiber from lentils, vegetables, and almonds.
  • Includes diverse plant foods that provide polyphenols and prebiotic potential.
  • Balanced with plant-based protein, healthy fats, and slow-digesting carbohydrates.

Gut Health Score

🌿 Fiber diversity
85
🍇 Polyphenol density
75
🧬 Diversity support
80
🛡️ Inflammation support
82
🫧 Fermentation support
5
⚖️ Blood sugar stability
80

Ingredients

Lentils
1 cup
Lentils
Capsicum, red
1 piece
Capsicum, red
Tomato
2 piece
Tomato
Cucumber
0.5 piece
Cucumber
Onion, red
0.25 piece
Onion, red
Nut, almond
2 tablespoon
Nut, almond
Garlic
2 clove
Garlic
Oil, olive
3 tablespoon
Oil, olive
Vinegar, red wine
1 tablespoon
Vinegar, red wine
Paprika powder
1 teaspoon
Paprika powder
Salt
0.5 teaspoon
Salt
Black pepper
0.25 teaspoon
Black pepper
Parsley
2 tablespoon
Parsley

Instructions

1

Rinse lentils thoroughly and cook according to package instructions until tender but still firm. Drain and let cool.

2

Roast red bell pepper over open flame or under broiler until skin is charred. Place in bowl, cover with plastic wrap, and let steam for 10 minutes. Peel off skin, remove seeds, and chop.

3

Chop tomato and cucumber into small dice. Finely chop red onion.

4

Toast almonds in dry pan until fragrant, then chop roughly.

5

For the romesco dressing: Blend roasted pepper, garlic, olive oil, red wine vinegar, smoked paprika, salt, and pepper until smooth.

6

Combine cooled lentils with chopped vegetables in a large bowl. Pour dressing over and toss gently to combine.

7

Garnish with toasted almonds and fresh parsley. Serve at room temperature.

Nutrition

400 kcal Calories
11 g Protein
34 g Carbohydrates
13 g Fiber
10 g Sugar
22 g Fat
3 g Saturated fat
1.4 g Salt

FAQ

What are the main ingredients and their roles in the dish?
Lentils provide protein and fiber; the romesco dressing adds smoky tomato flavor; vegetables add freshness and crunch.
Can I prepare this in advance and store it?
Yes. Refrigerate in an airtight container for up to 3–4 days; flavors may meld over time.
Is this dish vegan and gluten-free?
Yes. It is vegan and naturally gluten-free; check labels on any packaged ingredients.
What substitutions can I make if I don’t have some ingredients?
Use canned lentils to save time; replace almonds with sunflower seeds; swap red pepper with roasted peppers if needed.
How long does it take to cook the lentils?
Dried lentils take about 20–30 minutes to cook until tender; or use pre-cooked lentils for faster prep.
How do I make the romesco dressing?
Blend roasted pepper, garlic, olive oil, red wine vinegar, smoked paprika, salt, and pepper until smooth.
How should I serve this dish?
Serve at room temperature or slightly cooled; garnish with parsley and toasted almonds if desired.
Can I freeze this dish?
Freezing is not ideal for the dressing; refrigerate for 3–4 days. You can freeze lentils separately and mix later.
What allergens should I be aware of?
Contains almonds. If nut allergies are present, omit almonds or replace with seeds.

Your Gut Has a Story. Read It — Then Fix Potential Problems

Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.

Start My Gut Test