Black Bean Coconut Curry

A fiber-rich, plant-based curry to support gentle digestion.

High Fiber Legume Rich

Recipe description

This Black Bean Coconut Curry combines protein-packed beans with creamy coconut and warming spices to create a comforting, plant-forward meal. Rich in fiber from black beans and a variety of plant ingredients, it supports steady digestion and diverse gut bacteria while offering balanced nutrition for everyday meals. The curry blends simple pantry staples, encouraging fiber variety and polyphenol-rich seasoning. A versatile option that pairs well with fiber-forward sides to build a mindful, gut-friendly eating routine.

Published on: June 11, 2026
Black Bean Coconut Curry
Prep 15 min Cook 25 min Easy
2-minute self-check Is a gut microbiome test useful for you? Answer a few quick questions and find out if a microbiome test is actually useful for you. ✔ Takes 2 minutes ✔ Based on your symptoms & lifestyle ✔ Clear yes/no recommendation Check if a test is right for me

Ingredients

Bean, black
24 tablespoon
Bean, black
Coconut milk
1 cup
Coconut milk
Onion
1 piece
Onion
Garlic
3 piece
Garlic
Ginger
0.0625 cup
Ginger
Curry powder
2 teaspoon
Curry powder
Coriander
2 tablespoon
Coriander
Lime
1 piece
Lime
Vegetable broth
1 cup
Vegetable broth
Vegetable oil
1 tablespoon
Vegetable oil
Salt
1 teaspoon
Salt
Black pepper
1 teaspoon
Black pepper

Instructions

1

Heat olive oil in a large pot over medium heat.

2

Add chopped onion, minced garlic, and grated ginger; sauté until softened.

3

Stir in curry powder and coriander; cook for another minute until fragrant.

4

Add black beans and coconut milk to the pot; stir well to combine.

5

Season with salt and pepper; bring to a simmer.

6

Reduce heat and let simmer for 15-20 minutes, stirring occasionally.

7

Serve warm, paired with rice or whole grain bread.

Nutrition

420 kcal Calories
15 g Protein
54 g Carbohydrates
12 g Fiber
8 g Sugar
16 g Fat
8 g Saturated fat
0.9 g Salt

Why this recipe fits you

  • Rich in fiber from legumes and vegetables.
  • Includes colorful plant foods and spices that support gut diversity.
  • Balanced protein, fats, and slow-digesting carbohydrates.

Gut Health Score

🌿 Fiber diversity
85
🍇 Polyphenol density
78
🧬 Diversity support
85
🫧 Fermentation support
0

FAQ

What are the main health benefits of this Black Bean Coconut Curry?
It's a plant-based, fiber-rich dish with protein from black beans. Coconut milk provides fats and creaminess, and the spices contribute antioxidants and flavor.
Is this recipe vegan and gluten-free?
Yes. It’s vegan and gluten-free when made with standard coconut milk and seasonings; check any added ingredients for gluten.
How can I adjust the spice level?
Yes—adjust by adding less or more chili, curry powder, or pepper. Start with a smaller amount and taste as you go.
What pantry staples does it use, and can I substitute ingredients?
Common staples include black beans, coconut milk, onions, garlic, and spices. You can substitute with other beans or lentils and use different curry spices or stock.
How should I store leftovers and how long do they keep?
Store in an airtight container in the fridge for 3–4 days; you can freeze portions for longer storage.
How do I reheat leftovers?
Reheat on the stove over gentle heat, adding a splash of water if it’s thick; or microwave until hot.
What sides pair well to keep the meal fiber-forward?
Serve with high-fiber sides like brown rice, quinoa, or steamed vegetables, plus a leafy-green salad for variety.
Is this dish suitable for people on a high-sodium diet?
Yes, you can reduce sodium by using low-sodium beans and coconut milk and limiting added salt; rinsing canned beans helps too.
How long does it take to make?
About 30 minutes from start to finish.

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.

Start My Gut Test