Recipe description
June 6, 2026
Lentil Coconut Curry Soup
Cozy, fiber-rich lentil coconut curry to support gentle digestion.
High Fiber
Plant Based
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.
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Overall
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Takes about 2 minutes.
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
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
Red lentils
1
cup
Coconut milk
1
cup
Vegetable broth
4
cup
Onion
1
piece
Garlic
2
piece
Ginger powder
1
teaspoon
Curry powder
2
teaspoon
Turmeric
1
teaspoon
Oil, olive
1
tablespoon
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.
More Recipes For Your Gut
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.
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