Recipe description
July 3, 2026
Sauerkraut and lentil bowl
Nourishing sauerkraut and lentil bowl for gentle digestion.
Fermented Foods
High Fiber
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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We found the following allergens in the recipe ingredients: mustard, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Fermented sauerkraut adds probiotic-friendly tang.
- Plant diversity supports gut health and balanced nutrition.
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
Sauerkraut
1
cup
olive oil
1
tablespoon
Onion
1
piece
garlic
2
clove
vegetable broth
2
cup
pepper
1
teaspoon
Salt
0.5
teaspoon
Instructions
1
Rinse the lentils under cold water and drain.
2
In a large pot, heat olive oil over medium heat.
3
Add diced onion and minced garlic, sauté until softened.
4
Stir in the lentils and vegetable broth. Bring to a boil.
5
Reduce heat to a simmer and cook until lentils are tender, about 20 minutes.
6
Add sauerkraut, salt, and pepper. Stir gently to combine.
7
Serve warm in bowls.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
20 g
Protein
58 g
Carbohydrates
12 g
Fiber
6 g
Sugar
8 g
Fat
1 g
Saturated fat
1.0 g
Salt
FAQ
Is this dish vegan or vegetarian?
Yes, it’s vegetarian and dairy-free; it can be vegan if you skip any animal-derived toppings.
What lentils should I use and how do I cook them?
Use brown or green lentils. Rinse, simmer 15–25 minutes until tender, then drain.
Is the recipe gluten-free?
Yes, gluten-free as written. Check toppings or sauces for hidden gluten.
How long does it take to make?
About 30–40 minutes total; 10–15 minutes active prep.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; reheat gently on stovetop or microwave.
Can I customize with other vegetables or spices?
Yes. Swap or add vegetables (carrots, onions) and spices (cumin, coriander, chili).
What about probiotics—do the sauerkraut cultures survive?
Sauerkraut may have live cultures if unpasteurized; cooking heat reduces them. For probiotics, choose refrigerated 'live cultures' sauerkraut and add after cooking or use it raw.
How big is a serving and what are the main nutrients?
A serving provides plant-based protein from lentils and dietary fiber from lentils and sauerkraut; amounts vary with portions.
Can I make this in advance or freeze leftovers?
Leftovers keep in the fridge 3–4 days. Freezing is possible for the lentil base; sauerkraut texture may change, so freeze separately if possible.
Is this dish high in sodium, and how can I adjust that?
Sauerkraut is naturally salty. Rinse the kraut or choose a low-sodium option; adjust portions to manage sodium.
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