Recipe description
June 11, 2026
Black Bean Coconut Curry
A fiber-rich, plant-based curry to support gentle digestion.
High Fiber
Legume Rich
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
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
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
Bean, black
1
cup
coconut milk
1
cup
onion
1
piece
Garlic
2
cloves
Ginger
1
tablespoon
Curry powder
2
teaspoon
Coriander
1
tablespoon
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Pepper
0.5
teaspoon
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.
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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
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.
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