Recipe description
Published on: June 11, 2026
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Includes colorful plant foods and spices that contribute polyphenols.
- Balanced with lean protein from chicken and slow carbohydrates for 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.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Ingredients
Chicken, breast
2
piece
Red lentils
1
cup
Onion
1
piece
Garlic
3
piece
Ginger
0.0625
cup
Curry powder
1.5
teaspoon
Turmeric
1
teaspoon
Seed, cumin
0.5
tablespoon
Tomato
1
piece
Tomato, paste
1
tablespoon
Coconut milk
1
cup
Vegetable broth
1
cup
Oil, olive
1
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Cilantro
2
tablespoon
Lime
1
piece
Instructions
1
Dice the onion and mince the garlic and ginger.
2
In a large pot, sauté the onion, garlic, and ginger until fragrant.
3
Add the chicken breast cut into bite-sized pieces and cook until browned.
4
Stir in the curry powder and cook for another minute.
5
Add the lentils and coconut milk, bring to a simmer, and cook for 20-25 minutes until the lentils are tender.
6
Add the spinach and season with salt and black pepper to taste.
7
Simmer for an additional 5 minutes until the spinach is wilted.
Nutrition
420 kcal
Calories
26 g
Protein
40 g
Carbohydrates
12 g
Fiber
8 g
Sugar
12 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
Is Chicken Lentil Curry gluten-free?
It can be gluten-free if you use gluten-free curry paste/spices and avoid wheat-based thickeners; always check labels.
What are the main nutrients in this dish?
Lean chicken provides protein, lentils supply fiber, vegetables add vitamins, and the spices offer polyphenols.
Can I prepare ahead or freeze leftovers?
Yes. Cool and refrigerate 3–4 days; freeze for 2–3 months. Reheat until steaming hot.
Can I make this vegetarian or vegan?
Yes. Replace chicken with tofu or chickpeas and keep the curry sauce flavorful.
How spicy is it and how can I adjust the heat?
Spiciness depends on the curry paste and chili. Use milder spices, omit chili, or add yogurt/coconut milk to mellow.
What should I serve this curry with?
Serve with rice, quinoa, or warm flatbread and extra vegetables.
How long does it take to cook?
About 30–40 minutes from start to finish.
How can I make this dish lower in calories?
Choose skinless chicken, use less oil, add more vegetables and lentils, and watch portions.
Are there common allergens in this dish?
The dish contains chicken; if you use dairy or gluten ingredients, check labels and adapt.
Why do lentils help digestion?
Lentils provide both soluble and insoluble fiber that supports comfortable digestion as part of a varied diet.
More Recipes For Your Gut
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.