Recipe description
June 30, 2026
Autumn beetroot curry with lentils
Warm autumn beetroot curry boosts fiber variety and gut-friendly flavor.
Protein Rich
92%
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 from lentils, beets, and vegetables.
- Includes polyphenol-rich beets and aromatic spices for color and flavor.
- Plant-based protein with slow-release carbohydrates supports steady energy.
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
Beetroot
2
piece
Lentils
1
cup
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
2
clove
Curry powder
1
teaspoon
Vegetable broth
2
cup
Spinach
1
cup
Coconut milk
1
cup
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and minced garlic, and sauté until translucent.
3
Stir in curry powder and cook for about 1 minute until fragrant.
4
Add diced beetroot, lentils, and vegetable broth to the pot.
5
Bring to a boil, then reduce heat and simmer for 20 minutes.
6
Add coconut milk and spinach, cooking for an additional 5 minutes.
7
Season with salt and pepper to taste.
8
Serve warm over rice or with flatbread.
More Recipes For Your Gut
Nutrition
440 kcal
Calories
18 g
Protein
58 g
Carbohydrates
14 g
Fiber
8 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the key ingredients in this dish?
Beetroot, lentils, aromatics like onion and garlic, tomatoes or a curry base, warming spices (such as cumin, coriander, turmeric), and a cooking liquid such as vegetable stock or coconut milk.
Is this dish vegan/vegetarian?
Yes—it's plant-based and dairy-free, suitable for vegans (check any pre-made pastes for dairy).
How long does it take to cook?
About 30–40 minutes from start to finish; simmer until lentils are tender and beetroot is soft.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; freeze for 2–3 months; reheat gently.
Is it gluten-free?
The base ingredients are naturally gluten-free; ensure any stock, curry paste, or spice blends are labeled gluten-free.
How can I adjust the spice level?
Change the amount of chili or curry powder; use milder spices or add more at the end; for extra heat, add fresh chili or chili flakes.
What are the health benefits of this dish?
It's high in fiber from lentils and beetroot; provides polyphenols from beetroot; supports gut-friendly fiber and steady energy.
Can I prep this in advance?
Yes — you can chop ingredients ahead and cook when ready; flavors improve after a few hours or overnight.
How should I serve it?
With rice or flatbread; optionally a dollop of yogurt or plant-based yogurt and a sprinkle of fresh herbs.
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