Recipe description
June 11, 2026
Spelt Pasta with Mushrooms and Lentils
A hearty, fiber-rich dish that supports gentle digestion and gut diversity.
High Fiber
Fiber Rich
Omega-3 Rich
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, spelt pasta, and vegetables.
- Features diverse plant ingredients that support gut microbiota.
- Balanced with plant protein, healthy fats, and slow-release 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.
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 pasta
200
gram
mushrooms
150
gram
lentils
100
gram
olive oil
2
tablespoon
garlic
2
clove
onion
1
piece
spinach
50
gram
salt
1
teaspoon
black pepper
0.5
teaspoon
Instructions
1
Bring a large pot of salted water to a boil and cook the spelt pasta according to the package instructions.
2
Meanwhile, heat olive oil in a pan over medium heat. Add chopped onion and minced garlic, and sauté until softened.
3
Add sliced mushrooms to the pan and cook until browned. Stir in cooked lentils and spinach, and season with salt and black pepper.
4
Combine the cooked pasta with the mushroom and lentil mixture. Toss well to combine.
5
Serve warm, optionally garnished with additional spinach.
More Recipes For Your Gut
Nutrition
460 kcal
Calories
20 g
Protein
60 g
Carbohydrates
12 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is spelt pasta gluten-free?
No. Spelt contains gluten. If you need a gluten-free option, use gluten-free pasta (like rice, corn, or chickpea pasta) and ensure lentils are gluten-free (they typically are).
What are the main health benefits of this dish?
It's fiber-rich from lentils and spelt and contains plant polyphenols, which support gut-friendly microbes as part of a balanced diet.
Is this dish suitable for vegans/vegetarians?
Yes. It uses pasta, mushrooms, and lentils—plant-based and dairy-free.
Can I make this in advance or for meal prep?
Yes. You can prepare the components in advance and assemble when serving; refrigerate for 2–3 days.
What greens pair well with this dish?
Kale, spinach, or arugula; a squeeze of lemon brightens it.
How should I serve it with fermented foods?
A small side of fermented foods adds tang and microbial variety; keep portions moderate.
How to adjust protein or fiber intake?
Lentils add protein and fiber; you can increase lentils or add nuts/seeds.
Is spelt pasta a good everyday choice for gut health?
It can be part of a balanced diet; the key is variety, portions, and overall fiber intake.
How to store leftovers and reheat?
Cool and refrigerate; reheat gently; add a splash of water if dry.
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