Lentil Coconut Spinach Curry

A cozy lentil curry that supports digestion and fiber diversity.

High Fiber

Recipe description

This lentil coconut spinach curry blends hearty, fiber-rich lentils with creamy coconut and emerald spinach to support gentle digestion and nourish a diverse gut microbiome. The dish emphasizes plant-based variety and balanced nutrition, offering prebiotic-friendly fiber, polyphenol-rich spices, and satisfying flavors without heavy processing. Easy to assemble on weeknights, it pairs well with whole grains or a simple side of vegetables, helping you build a flexible, gut-friendly meal routine.

Published on: June 11, 2026
Lentil Coconut Spinach Curry
Prep 15 min Cook 25 min Easy
2-minute self-check Is a gut microbiome test useful for you? Answer a few quick questions and find out if a microbiome test is actually useful for you. ✔ Takes 2 minutes ✔ Based on your symptoms & lifestyle ✔ Clear yes/no recommendation Check if a test is right for me

Ingredients

Red lentils
1 cup
Red lentils
Coconut milk
1 cup
Coconut milk
Spinach
64 tablespoon
Spinach
Curry powder
2 teaspoon
Curry powder

Instructions

1

Heat olive oil in a large pot over medium heat. Add diced onion and minced garlic, sauté until softened.

2

Stir in curry powder and cook for another minute until fragrant.

3

Add lentils and coconut milk, bring to a simmer. Cook for about 20 minutes or until lentils are tender.

4

Fold in spinach and cook until wilted. Season with salt and pepper to taste.

5

Serve warm, optionally over whole grains or alongside vegetables.

Nutrition

340 kcal Calories
14 g Protein
42 g Carbohydrates
12 g Fiber
6 g Sugar
12 g Fat
6 g Saturated fat
0.9 g Salt

Why this recipe fits you

  • Rich in fiber from lentils, spinach, and vegetables.
  • Colorful spices and herbs provide polyphenols.
  • Plant-based protein with balanced carbs and fats.

Gut Health Score

🌿 Fiber diversity
85
🍇 Polyphenol density
80
🧬 Diversity support
82
🫧 Fermentation support
0

FAQ

Is this dish vegan and dairy-free?
Yes—it's plant-based with lentils, coconut milk, and spinach; no meat, dairy, or eggs.
What are the main health benefits?
Lentils provide fiber and protein; coconut milk adds healthy fats; spinach supplies vitamins and minerals. It's high in fiber and gentle on digestion.
Can I make it ahead or store leftovers?
Yes. Cool and refrigerate for 3–4 days; reheat gently. It also freezes well for longer storage.
How spicy is it and can I adjust the heat?
Spice level can be adjusted with chili or curry powder. Start mild and add more if you like heat.
What should I serve it with?
Pairs well with whole grains (brown rice, quinoa) or a simple vegetable side.
Is coconut milk dairy-free?
Yes, coconut milk is dairy-free. Check labels for added ingredients if you have allergies.
Can I make it gluten-free?
Yes—use gluten-free spice blends and avoid gluten-containing additions.
Can I use dried lentils or canned lentils?
Both work. Dried lentils take longer to cook; canned lentils save time—drain and rinse before using.
How long does it take to cook?
About 25–35 minutes from start to finish, depending on lentil type.
Can I substitute spinach with another leafy green?
Yes—kale, Swiss chard, or other greens can work; add greens at the end so they wilt.

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.

Start My Gut Test