Recipe description
June 21, 2026
Lentil curry with cauliflower rice
Lentil curry with cauliflower rice to support gentle digestion and fiber diversity.
High Fiber
Protein Rich
88%
General Gut Health Match
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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.
- Polyphenol-rich spices add depth and antioxidants.
- Plant protein and vegetables support balanced nutrition.
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
1.5
cup
Cauliflower
4
cup
Onion
1
piece
Garlic
3
piece
Ginger
0.125
cup
Curry powder
2
teaspoon
Turmeric
1
teaspoon
Seed, cumin
0.5
tablespoon
Coconut milk
1
cup
Tomato
2
piece
Vegetable broth
2
cup
Oil, olive
1
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Cilantro
2
tablespoon
Lime
1
piece
Instructions
1
Rinse the red lentils under cold water until the water runs clear.
2
In a pot, heat the olive oil over medium heat and sauté the chopped onion until translucent.
3
Add minced garlic and curry powder, stirring for about 1 minute until fragrant.
4
Add the rinsed lentils and vegetable broth to the pot, bringing to a boil.
5
Reduce heat to low and simmer for about 20 minutes until lentils are tender.
6
In the last 5 minutes of cooking, stir in the spinach and season with salt and black pepper.
7
In a separate pan, cook the cauliflower until tender and use it as a base for serving the curry.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
18 g
Protein
52 g
Carbohydrates
12 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this dish vegan/vegetarian?
Yes—it's plant-based. Use vegan curry paste and check any additions (like dairy or fish sauce) to keep it meat-free.
How long does it take to cook?
About 30–40 minutes from start to finish, depending on your prep speed.
How many servings does this make?
It typically serves 2–4 people, depending on portion size.
How should I store leftovers?
Cool leftovers and refrigerate within 2 hours. They keep in the fridge for 3–4 days. You can freeze the curry (without the cauliflower rice) for 2–3 months; cauliflower rice is best made fresh or reheated separately.
How do I make cauliflower rice?
Grate or pulse cauliflower florets until they look like grains, then sauté briefly in a little oil for 4–5 minutes.
How can I adjust the heat level?
Start with a smaller amount of curry powder or chili, taste and add more as needed. Add more coconut milk or water to mellow.
What are the health benefits of this dish?
Lentils provide plant-based protein and both soluble and insoluble fiber; cauliflower adds volume with few calories; spices contribute polyphenols.
Can I substitute ingredients?
Yes—try red or green lentils, or swap cauliflower rice for brown rice, quinoa, or mashed cauliflower. Use gluten-free curry paste if needed.
Is this gluten-free?
Generally yes, but check curry paste and any added sauces for gluten.
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