Recipe description
June 11, 2026
Chicken Lentil Curry
Cozy, fiber-rich curry to support gentle digestion and everyday nourishment.
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, egg, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten, lactose
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
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.
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
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.
More Recipes For Your Gut
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.
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.