Recipe description
June 13, 2026
Sauerkraut Lentil Salad
Tangy, fiber-rich lentil salad with sauerkraut for gut health.
Fermented Foods
High Fiber
Plant Based
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: mustard, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, vegetables, and sauerkraut.
- Includes fermented ingredients that support gut microbes.
- Balanced with plant protein and healthy fats 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
Sauerkraut
2
cup
Lentils
16
tablespoon
Onion, red
0.5
piece
Carrot
1
piece
Parsley
2
tablespoon
Oil, olive
2
tablespoon
Vinegar, white wine
1
tablespoon
Salt
0.5
teaspoon
Instructions
1
Rinse the lentils under cold water and cook according to package instructions until tender.
2
In a large bowl, combine cooked lentils, sauerkraut, diced cucumber, and finely chopped red onion.
3
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4
Pour the dressing over the salad and toss gently to combine.
5
Serve immediately or refrigerate for an hour to allow flavors to meld.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
20 g
Protein
54 g
Carbohydrates
18 g
Fiber
5 g
Sugar
14 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
What is the Sauerkraut Lentil Salad and what are its main components?
It's a plant-based salad featuring tangy sauerkraut, protein-rich lentils, crisp vegetables, and a light dressing.
Is this salad vegan and gluten-free?
Yes, it is vegan and gluten-free; check labels if using store-bought sauerkraut or dressing.
How should I store leftovers and how long will they keep?
Refrigerate in an airtight container for up to 3–4 days.
Can I make this in advance for meal prep?
Yes, you can prepare components in advance or the whole salad; store the dressing separately to keep the vegetables crisp.
How can I adjust the saltiness from the sauerkraut?
Rinse the sauerkraut or choose a low-sodium version; adjust salt in the dressing to taste.
Can I substitute lentils with another protein?
Yes, you can use chickpeas, quinoa, or tempeh; note different cooking times and textures.
What are some ideas for flavor or texture variations?
Try fresh herbs, seeds, lemon juice, or a different vinaigrette; add avocado, cucumber, or bell pepper for extra crunch.
Is this dish suitable for people with digestive sensitivities?
Some people may experience gas from lentils or sauerkraut; start with a smaller portion and increase gradually.
What is the general nutrient profile per serving (protein and fiber)?
It provides plant protein and fiber; exact amounts depend on serving size and ingredients.
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