Recipe description
September 27, 2026
Sports Recovery Turkey Lentil Rice Shake
A protein-rich turkey, lentil, and rice shake with satisfying fiber for everyday gut-friendly fuel.
High Fiber
High Protein
High Satiety
80%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber and prebiotic carbohydrates from lentils, rice, onion, and garlic.
- Balanced with lean protein, legumes, whole-food carbohydrates, and olive oil.
- Uses garlic, onion, cumin, and black pepper to add plant variety and flavor.
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
Turkey, breast
200
gram
Lentils
0.5
cup
Rice
0.5
cup
Onion
1
piece
Garlic
2
clove
Vegetable broth
2
cup
Oil, olive
1
tablespoon
Seed, cumin
1
teaspoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Water
1
cup
Instructions
1
Rinse the rice and lentils under cold water until the water runs clear.
2
Dice the onion and mince the garlic. Cut the turkey breast into small chunks.
3
Heat the olive oil in a saucepan over medium heat and sauté the onion until soft and translucent, about 3 minutes.
4
Add the turkey and cook until lightly browned on all sides.
5
Stir in the garlic and cumin and cook for 30 seconds until fragrant.
6
Add the lentils, rice, vegetable broth and water. Season with salt and black pepper.
7
Bring to a boil, then reduce the heat, cover and simmer for 25 minutes, until the rice and lentils are tender and the liquid is absorbed.
8
Stir well, adjust the seasoning and serve hot in bowls.
More Recipes For Your Gut
Nutrition
560 kcal
Calories
44 g
Protein
71 g
Carbohydrates
10 g
Fiber
4 g
Sugar
13 g
Fat
2 g
Saturated fat
1.8 g
Salt
FAQ
How many servings does this turkey lentil rice recipe make?
It makes 2 servings.
Is this recipe actually a shake?
The instructions produce a thick, savory bowl. For a shake-like texture, blend the cooked mixture with a little extra broth or water until smooth.
Should the rice and lentils be cooked or uncooked?
Use uncooked rice and lentils. Rinse them before adding them to the saucepan.
How long does the recipe take to cook?
After preparation, the rice, lentils and turkey simmer for about 25 minutes.
How do I know when the turkey is safely cooked?
Turkey should be cooked through with no pink center and reach an internal temperature of 74°C.
Can I use a different type of rice or lentil?
Yes, but cooking times and liquid requirements may vary. Check the package instructions and adjust the liquid as needed.
Can I make this recipe vegetarian?
Yes. Replace the turkey with extra lentils or a suitable plant-based protein, and use vegetable broth.
How should I store leftovers?
Cool leftovers promptly, refrigerate them in a covered container, and use them within 2 days. Reheat thoroughly before serving.
Is this recipe suitable for a gluten-free diet?
The basic ingredients are naturally gluten-free, but check the vegetable broth and other packaged products for gluten-containing ingredients.
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