Recipe description
June 28, 2026
Meal prep lentil curry with cauliflower
Gentle, fiber-rich lentil curry for easy meal prep and gut support.
High Fiber
Meal Prep Friendly
Plant Based
85%
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, cauliflower, and vegetables.
- Includes polyphenol-rich spices for flavor and gut-friendly diversity.
- Good meal-prep option with plant-based protein and slow-digesting carbs.
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
Cauliflower
2
cup
Curry powder
2
teaspoon
Onion
1
piece
Garlic
2
clove
Ginger
1
teaspoon
Vegetable broth
4
cup
Coconut milk
1
cup
Spinach
2
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and sauté until translucent.
3
Stir in minced garlic, grated ginger, and curry powder, and cook for 1-2 minutes.
4
Add lentils, cauliflower, vegetable broth, and coconut milk; bring to a boil.
5
Reduce heat, cover, and simmer until lentils and cauliflower are tender, about 25-30 minutes.
6
Stir in fresh spinach and cook until wilted.
7
Season with salt and black pepper to taste before serving.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
15 g
Protein
54 g
Carbohydrates
12 g
Fiber
9 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this lentil curry vegan and gluten-free?
Yes—it's plant-based. Naturally gluten-free if you use gluten-free stock or seasonings; check packaged ingredients you add.
How long does meal prep take?
Time depends on whether you use dried or canned lentils; typically 30–60 minutes total.
How should I store leftovers?
Store in airtight containers in the fridge; they’ll keep about 4–5 days. Reheat on the stove or in the microwave.
Can I freeze leftovers?
Yes, portion the curry and freeze for 2–3 months.
How many servings does it make?
Usually about 4 servings, depending on portion size.
What substitutions work if I don’t have cauliflower?
Try broccoli, zucchini, carrots, or extra vegetables; cooking times may vary slightly.
Is it spicy and how can I adjust the heat?
Heat depends on the spices used. Start with milder curry powder or less chili; add a splash of coconut milk to mellow if needed.
Do I need to soak lentils, and which types are best?
Lentils generally don’t require soaking. Brown/green lentils hold shape; red/yellow cook faster. Canned lentils also work well.
Is this suitable for meal-prep lunches?
Yes—it's ideal for grab-and-go lunches and reheats well.
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