Recipe description
Published on: June 10, 2026
Fiber Rich
Plant Based
Ingredients
Soba noodles
2
bowl
Red lentils
0.5
cup
Sesame oil
2
tablespoon
Seed, sesame
1
tablespoon
Soy sauce
6
teaspoon
Lime
1
piece
Honey
2
teaspoon
Garlic
2
piece
Cilantro
2
tablespoon
Instructions
1
Cook the lentils in a pot of boiling water for about 15-20 minutes, until tender.
2
While the lentils are cooking, prepare the noodles according to the package instructions.
3
Chop the cucumber, carrot, and bell pepper into thin strips.
4
In a large bowl, combine the cooked lentils, noodles, cucumber, carrot, and bell pepper.
5
In a small bowl, whisk together the sesame oil, soy sauce, and chili flakes.
6
Pour the dressing over the salad and toss to combine.
7
Garnish with fresh mint and sesame seeds before serving.
Nutrition
520 kcal
Calories
20 g
Protein
60 g
Carbohydrates
14 g
Fiber
6 g
Sugar
18 g
Fat
3 g
Saturated fat
1.2 g
Salt
Why this recipe fits you
- Rich in fiber from lentils and vegetables to support digestive variety.
- Includes polyphenol-rich sesame and colorful produce.
- Balanced with plant protein, healthy fats, and complex carbohydrates.
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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
Is this recipe gluten-free, or how can I make it gluten-free?
The dish can be gluten-free if you use gluten-free noodles and check dressings for gluten (e.g., tamari instead of soy sauce).
Can I make this recipe without sesame or substitute sesame?
Yes. Replace sesame with olive oil and, if needed, use a gluten-free sauce such as tamari.
How should I store leftovers and how long do they last?
Store in an airtight container in the fridge. Leftovers keep for about 3–4 days. Add the dressing only at serving to avoid sogginess.
Is this good for meal prep?
Yes. It stores well for meal prep; portion into containers and add dressing at serving to keep textures fresh.
How can I customize it with more vegetables or protein?
Add extra vegetables (cucumber, carrots, greens) and include protein such as tofu, chickpeas, or edamame.
What are the main health benefits of this salad?
Lentils provide fiber and plant protein; sesame adds healthy fats and polyphenols. Together they support fiber variety and gut health.
How do I cook the lentils and noodles correctly?
Cook lentils until tender but not mushy (or use canned lentils). Cook noodles according to package directions and rinse with cold water.
What portion size counts as one serving?
A typical serving is about 1 cup of salad, roughly 150–200 g depending on ingredients.
What allergens should I check for?
Sesame and legumes like lentils can be common allergens. Also check gluten in noodles and soy-based sauces; choose alternatives if needed.
More Recipes For Your Gut
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.