Recipe description
June 11, 2026
Lentil Coconut Spinach Curry
A cozy lentil curry that supports digestion and fiber diversity.
High Fiber
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.
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
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
Lentils
200
grams
coconut milk
400
ml
Spinach
100
grams
Onion soup
1
piece
garlic
2
cloves
Curry powder
2
teaspoons
Oil, olive
2
tablespoons
Salt
1
teaspoon
pepper
1
teaspoon
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.
More Recipes For Your Gut
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
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.
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