Recipe description
June 12, 2026
Spelt Berry Bowl with Lentils and Feta
Spelt Berry Bowl with Lentils and Feta promotes gentle digestion.
Protein Rich
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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Takes about 2 minutes.
Why this recipe fits you
- High in dietary fiber from lentils and spelt, supporting digestion.
- Includes polyphenol-rich berries and olive oil for plant-based fats.
- Balanced combination of protein, whole grains, and dairy.
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
Spelt
4
serving spoon
Lentils
6
tablespoon
Feta cheese
0.25
cup
Mixed berries
0.5
cup
Oil, olive
1
tablespoon
Lemon juice
2
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
1
tablespoon
Spinach
2
tablespoon
Instructions
1
Cook the spelt according to package instructions until tender.
2
In a separate pot, cook the lentils until they are soft, about 20 minutes.
3
Once the spelt and lentils are cooked, combine them in a large bowl.
4
Add the blackberries and crumbled feta cheese to the bowl.
5
Drizzle with olive oil and gently toss to combine all ingredients.
6
Serve immediately and enjoy your balanced, plant-forward meal.
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Nutrition
630 kcal
Calories
21 g
Protein
72 g
Carbohydrates
17 g
Fiber
4 g
Sugar
22 g
Fat
7 g
Saturated fat
1.0 g
Salt
FAQ
What is Spelt Berry Bowl with Lentils and Feta?
It's a balanced bowl that combines cooked spelt, lentils, berries, and feta for a fiber-rich, protein-containing plant-forward meal.
Is this recipe suitable for vegetarians/vegans?
It is vegetarian as written due to feta; not vegan unless you omit or replace the cheese with a plant-based alternative.
Does it contain gluten?
Spelt contains gluten. To make it gluten-free, substitute gluten-free grains and ensure all ingredients are labeled gluten-free.
How do I cook the spelt berries and lentils?
Simmer spelt berries about 30–40 minutes and lentils about 20–25 minutes; or use canned lentils for quicker prep (rinse before use).
Can I make this dairy-free or vegan?
Yes—omit feta or replace with a plant-based cheese; add olive oil or lemon for flavor.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; cool before refrigerating; reheat gently when serving.
Can I customize with other berries or toppings?
Yes—use seasonal berries, add nuts, seeds, herbs, or a drizzle of olive oil.
Is this dish good for quick lunches or dinners?
Yes—it's flexible for quick meals and can be batch-cooked in advance.
What are the key nutrients in this bowl?
It provides dietary fiber, plant-based protein, minerals from grains, and polyphenols from berries, within a varied diet.
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