Recipe description
June 11, 2026
Eggplant Lentil Curry
A cozy eggplant lentil curry that nourishes digestion and fiber diversity
88%
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 lentils, eggplant, and vegetables.
- Includes polyphenol-rich spices and colorful plant foods.
- Plant-based protein supports a balanced gut-friendly meal.
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
Eggplant
1
cup
Lentils
1
cup
Onion soup
1
piece
Garlic
2
clove
Curry powder
1
teaspoon
Coconut milk
1
cup
Spinach
1
cup
Tomato
1
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Dice the onion and minced garlic.
2
Heat olive oil in a large pot over medium heat.
3
Add the diced onion and minced garlic, and sauté until they are translucent.
4
Stir in the curry powder and cook for another minute.
5
Add the diced eggplant, lentils, coconut milk, and chopped tomatoes to the pot.
6
Add salt and black pepper to taste.
7
Simmer on low heat for 25-30 minutes, or until the lentils are tender.
8
Stir in the spinach towards the end and cook until wilted.
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Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
12 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this curry vegan and gluten-free?
Yes—it's plant-based. If you add any store-bought sauces or thickeners, check they’re gluten-free.
How long does it take to cook?
About 40–50 minutes from start to finish.
Can I use other types of lentils?
Yes. Red lentils cook quickly and tend to puree; green or brown lentils hold their shape. Canned lentils work too—rinse before using.
How can I adjust the spice level?
Use less chili or curry powder for milder heat; add more for extra heat. You can also remove seeds from fresh chilies.
How should I store leftovers and how long do they keep?
Refrigerate in an airtight container for 3–4 days; reheat gently. Freeze for 2–3 months.
Can I freeze this curry?
Yes—let it cool, then freeze. Thaw and reheat on the stove or in the microwave.
What should I serve it with?
Pairs nicely with rice, quinoa, or flatbread; a dollop of yogurt (dairy or plant-based) is optional.
How can I customize it with pantry staples?
Add other vegetables (spinach, peas), chickpeas, or canned tomatoes; adjust spices. You can also swap eggplant for zucchini or squash.
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