Recipe description
July 8, 2026
Vegetable roulades with lentil filling
A fiber-packed, plant-forward roulade to support gentle digestion.
High Fiber
Plant Based
Fiber Rich
86%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils, vegetables, and whole grains.
- Colorful plant ingredients support dietary diversity and polyphenols.
- Protein from lentils and steady carbs from vegetables help balanced digestion.
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
Zucchini
1
piece
Carrot
1
piece
Capsicum, red
1
piece
Lentils
1
cup
Oil, olive
2
tablespoon
Garlic
2
clove
Salt
1
teaspoon
Black pepper
1
teaspoon
Fresh herbs
2
tablespoons
Instructions
1
Preheat the oven to 180°C (350°F).
2
Cook the lentils according to package instructions until tender.
3
While the lentils are cooking, prepare the vegetables: thinly slice the zucchini, carrot, and red capsicum.
4
Heat olive oil in a pan, add minced garlic, and sauté until fragrant.
5
Add the cooked lentils, sliced vegetables, salt, pepper, and fresh herbs to the pan, and cook for an additional 5 minutes.
6
Spread the vegetable-lentil mixture over a large piece of parchment paper, and roll it into a roulade shape.
7
Place the roulade on a baking tray and bake for 25-30 minutes or until the vegetables are roasted and slightly crispy.
8
Slice the roulade and serve warm.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
16 g
Protein
54 g
Carbohydrates
12 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are vegetable roulades with lentil filling?
They are rolled vegetables stuffed with a hearty lentil mixture, baked until tender.
Is this dish vegan and vegetarian-friendly?
Yes—it's plant-based and uses no animal products.
Can I make this gluten-free?
Yes; omit gluten-containing ingredients and use gluten-free substitutes where needed.
How do I roll and fill the vegetables without tearing them?
Lightly cook or steam the vegetables to soften, spoon in the filling, roll, and secure with toothpicks or kitchen twine.
How long does it take to cook, and how do I know it's done?
About 30–45 minutes in a preheated oven at around 180°C; the vegetables should be tender and the filling heated through.
How should I store leftovers?
Refrigerate in an airtight container for 2–3 days; reheat gently before serving.
What side dish goes well with these roulades?
A simple green salad, rice, quinoa or crusty bread.
Can I prepare this in advance or freeze it?
Yes—assemble and refrigerate or freeze; for freezing, wrap well and freeze for up to 2–3 months; thaw and reheat.
How can I customize the lentil filling?
Try different vegetables and spices (e.g., onions, carrots, spinach, garlic, cumin, paprika) to taste.
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