Both lentils and beans are exceptional for fiber and gut health, offering similar nutritional value, but lentils are generally better for easier digestion and higher nutrient density, while beans often provide more soluble fiber and resistant starch. Both are excellent plant-based, high-fiber, and high-protein choices.

Lentils for Gut Health:

Digestion: Lentils are generally easier on the stomach, making them better if you suffer from gas or bloating.
Fiber Density: They boast high fiber (approx. 7.8g-15.6g per cup cooked).
Nutrient Boost: They provide more iron and folate compared to many beans.

Beans for Fiber:

Soluble Fiber: Beans are excellent sources of fermentable fiber (prebiotics) that nourish gut bacteria.
High Fiber Content: Specific varieties like Navy beans (9.5g per 1/2 cup) or Black beans (7.5g-15g per cup) are fiber powerhouses.
Resistant Starch: They are high in resistant starch, which improves satiety and digestive health.

Verdict:

Choose lentils if you want easier digestion or are sensitive to bloating.
Choose beans (like black or navy) for maximum soluble fiber and prebiotic benefits.
Best approach: Combine both, as they offer complementary nutrients.

Chicken lentil/ bean stew

Beans:

3 cups dried = 8.7 cups cooked

1.28lb dried or 5ish cans

Lentils:

3 cups dried = 8 cups cooked

1.27 lb dried or 6 cans

Stew

Yield: 8 servings

Ingredients:

3 cups dried navy beans or black beans or both, rinsed and soaked 8 hours or night before.

Or 3 cups lentils if you forget to soak your beans! Black, French or green

1 tbsp olive oil
14 oz lean turkey or chicken sausage, sliced into medallions or squeezed out of the casing. I usually use two packages of 4 chicken sausages, 8 total.
1 onion, diced
2cups of mushrooms, I usually use shiitake, lions mane, oyster, maitake, or button. Combo also works
Root veggies you have on hand and in season: carrots, beets, sweet potatoes, squash, potatoes, parsnips, chopped/ cubed
2 cloves garlic, minced
7 cups chicken / vegetable broth or water
3 cups fresh baby spinach or kale
¾ tsp salt (plus more to taste)
¼ tsp black pepper

Instructions:

Using the sauté function on your Instant Pot, add olive oil and cook sausage, onions, mushrooms, stirring occasionally until browned, and onions are translucent. Stir in garlic and cook for one minute. Turn sauté off.
Drain and rinse the beans before adding them to the pot along with all the meat/ mushrooms. Add water/ broth.
- If using lentils instead of beans, rinse and add to mushroom meat mixture. Add the water or broth.
Add in rest of veggies on top, I don’t stir it all together, I layer it on top. I pack mine almost to the top, maybe don’t do this, fill to the fill line.
Set to pressure cook (manual) on high for 10-12 minutes if using beans, 8 min if using lentils.
When finished, let depressurize for 20 minutes. Then open valve and release any extra steam. Season with additional salt and/or pepper to taste. If pot is really full you might want to naturally depressurize fully.
To thicken the soup, use a wooden spoon to smash some of the beans against the side of the pot. Stir in greens if you want extra veggies like kale or spinach. Serve with warm, crusty bread and herbs on top.

Here is a video or the process!