Recipe description
June 11, 2026
Lentil Zucchini Curry
Cozy lentil zucchini curry that supports gentle digestion and fiber diversity.
Plant Based
High Fiber
Protein Rich
90%
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 and zucchini to support digestion.
- Includes colorful plant foods and spices for polyphenols and flavor.
- Balanced with plant protein and moderate fat for steady energy.
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
1
cup
Zucchini
1
piece
Olive oil
2
tablespoon
Onion soup
1
cup
Garlic
2
clove
Curry powder
1
tablespoon
Tomato
1
piece
Salt
1
teaspoon
Pepper
1
teaspoon
Vegetable broth
3
cup
Instructions
1
In a large pot, heat olive oil over medium heat.
2
Add chopped onion and minced garlic, cook until softened.
3
Stir in curry powder and cook for another minute until fragrant.
4
Add lentils, diced zucchini, and chopped tomato to the pot.
5
Pour in vegetable broth, season with salt and pepper, and bring to a boil.
6
Reduce heat, cover, and simmer for about 20-25 minutes until lentils are tender.
7
Serve warm, optionally garnished with fresh herbs.
Nutrition
380 kcal
Calories
15 g
Protein
58 g
Carbohydrates
12 g
Fiber
9 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main components of Lentil Zucchini Curry?
Key components are lentils and zucchini with curry spices; other base ingredients round out a comforting, plant-forward curry. It’s high in fiber and plant protein; the spices contribute polyphenols for aroma and diversity in plant foods.
Is this recipe vegan/vegetarian and gluten-free?
Yes—vegetarian/vegan; gluten-free if you use gluten-free ingredients. Check spice blends for gluten.
How can I adjust the spice level?
Use more or less curry powder or chili; start mild and taste, then adjust.
What lentil type should I use, and can I substitute another legume?
Any common lentil works; red lentils cook quickly; brown/green lentils hold their shape. Substituting other legumes is possible but may change cooking time.
How long does it take to cook and what are the basic steps?
About 25–40 minutes. Steps typically include sautéing aromatics, adding lentils and liquid, simmering until tender, and adding zucchini toward the end.
How should I store leftovers?
Refrigerate in a sealed container for 3–4 days; reheat gently.
Can I freeze the curry?
Yes, freeze portions for 2–3 months; thaw before reheating.
What should I serve it with for a complete meal?
Serve with rice, quinoa, or other gluten-free grains; a side salad also works well.
Can I customize with other vegetables or legumes?
Yes—swap zucchini for other vegetables; you can use different legumes; adjust cooking time as needed.
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