Lentil Coconut Curry Soup

Cozy, fiber-rich lentil coconut curry to support gentle digestion.

High Fiber Plant Based
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.

Recipe description

This lentil coconut curry soup blends protein-rich lentils, creamy coconut milk, and aromatic spices into a comforting bowl that fits into everyday, plant-forward eating. The fiber from lentils helps feed diverse gut bacteria and pairs with polyphenol-rich curry spices to create a balanced, nourishing meal. By focusing on simple, wholesome ingredients, this soup supports smooth digestion and steady energy without heavy processing. It’s easy to tailor with extra veggies or whole grains for variety, helping you build fiber diversity and a satisfying, mindful habit around lunch or supper.

June 6, 2026
Lentil Coconut Curry Soup
Prep 15 min Cook 30 min Easy

Why this recipe fits you

  • Rich in fiber from lentils and vegetables.
  • Contains polyphenol-rich curry spices and herbs.
  • Plant-based with a balanced mix of protein, fiber, and fats.

Gut Health Score

🌿 Fiber diversity
85
🍇 Polyphenol density
78
🧬 Diversity support
80
🛡️ Inflammation support
82
🫧 Fermentation support
0
⚖️ Blood sugar stability
80

Ingredients

2 servings
Lentils 1 cup
Lentils
coconut milk 400 ml
Onion, green 1 piece
Onion, green
Garlic 2 clove
Garlic
Ginger 1 tablespoon
Ginger
Curry powder 1 teaspoon
Curry powder
vegetable broth 4 cup
Spinach 2 cup
Spinach
Lime 1 piece
Lime
Salt 1 teaspoon
Salt
Pepper 1 teaspoon
Pepper

Instructions

1

Heat a large pot over medium heat and add diced onion. Sauté until translucent.

2

Add minced garlic and ginger, then sauté for another minute until fragrant.

3

Stir in curry powder and cook for about 30 seconds.

4

Add lentils, vegetable broth, and coconut milk. Bring to a boil.

5

Reduce heat to low and let simmer for 25-30 minutes until lentils are soft.

6

Stir in spinach and cook until wilted. Season with lime juice, salt, and pepper to taste.

7

Serve warm in bowls and enjoy your lentil coconut curry soup.

Nutrition

420 kcal Calories
15 g Protein
40 g Carbohydrates
12 g Fiber
6 g Sugar
16 g Fat
9 g Saturated fat
0.9 g Salt

FAQ

Is lentil coconut curry soup vegan and vegetarian?
Yes. It’s plant‑based, made with lentils, coconut milk, and spices. It’s dairy‑free and suitable for vegan diets; check labels if you add extra ingredients.
Is this soup gluten-free?
The base ingredients are naturally gluten-free. Use certified gluten-free curry powder to avoid cross-contact; if you add grains like barley, it won’t be GF.
How many servings does this recipe yield and what are the approximate nutrition values?
About 4 servings. Roughly 250–350 kcal per serving, depending on portion size and any added grains or toppings.
How should I store leftovers?
Let it cool, then refrigerate for 3–4 days. It can be frozen for 2–3 months; reheat gently.
How can I tailor this soup with extra veggies or whole grains?
Great idea. Add vegetables like spinach, carrots, or peppers; swap in quinoa or brown rice for more fiber at your preferred portion.
How long does it take to cook, and are there faster options?
About 25–35 minutes on the stove. For speed, use a pressure cooker or pre-cooked lentils.
What are the key nutrients and health benefits?
Lentils supply plant-based protein and fiber; coconut milk adds fats; curry spices provide polyphenols. Together they support fullness and digestion.
Are there allergen considerations?
Contains lentils (legumes) and coconut. Dairy-free and gluten-free by default, but legumes and coconut can cause sensitivities in some people.
How spicy is it and how can I adjust the heat?
Spiciness depends on the curry powder or paste. Start mild and add more later, using fresh chili or chili flakes to taste.