Recipe description
June 24, 2026
Whole-grain spaghetti with lentil bolognese
Whole-grain spaghetti with lentil bolognese supports gentle digestion and fiber variety daily.
High Fiber
Whole Grains
Plant Based
92%
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: egg, tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- High fiber from lentils and whole-grain pasta supports gut health.
- Diversity of plant ingredients and polyphenol-rich flavors.
- Balanced macronutrients with protein, fiber, and slow-digesting 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
Noodles, whole grain
200
grams
Lentils
150
grams
Onion
1
piece
garlic
2
cloves
Carrot
1
piece
Mashed tomato
400
grams
Oil, olive
2
tablespoons
Basil
1
teaspoon
Black pepper
1
teaspoon
Salt
1
teaspoon
Instructions
1
Cook the whole-grain spaghetti according to package instructions until al dente.
2
In a large pan, heat olive oil over medium heat. Add chopped onion and diced carrot, sauté until softened.
3
Add minced garlic to the pan and sauté for another minute.
4
Add lentils and mashed tomato to the pan. Stir in basil, black pepper, and salt.
5
Simmer the bolognese sauce for about 20 minutes until lentils are tender. If necessary, add a splash of water.
6
Drain the spaghetti and combine it with the lentil bolognese sauce before serving.
More Recipes For Your Gut
Nutrition
520 kcal
Calories
22 g
Protein
68 g
Carbohydrates
12 g
Fiber
9 g
Sugar
14 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
What makes this dish gut-friendly?
Lentils and whole grains provide fiber and prebiotic components that support gut bacteria and offer steady energy.
Is this dish gluten-free?
Not if you use traditional whole-grain spaghetti; swap to gluten-free pasta to make it gluten-free.
Is it vegan/vegetarian?
Yes. It’s plant-based and dairy-free with no animal products.
Can I cook it faster or in one pot?
Yes. Cook the lentils while the pasta boils, or use quick-cooking red lentils to save time.
Can I substitute ingredients?
Yes. You canswap in other legumes or use a different whole-grain pasta; adjust liquid if needed.
How should I store leftovers?
Cool within 2 hours and refrigerate in an airtight container for 3–4 days; reheat gently.
How can I increase protein or fiber?
Add more lentils or chickpeas; sprinkle hemp seeds or nuts; choose higher-fiber pasta options.
Is it suitable for kids or sensitive stomachs?
Generally kid-friendly and gentle on the stomach; for sensitive stomachs, start with smaller portions and mild spices.
How should I portion and estimate calories?
A serving is roughly 1 cup of cooked spaghetti with sauce; for calories, use a nutrition calculator or product labels.
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.