Recipe description
June 14, 2026
Red Lentil Coconut Stew
A comforting red lentil coconut stew that supports digestion.
Plant Based
High Fiber
88%
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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We found the following allergens in the recipe ingredients: tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish, egg
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Includes diverse plant foods and spices that contribute polyphenols.
- Balanced with plant-based protein, healthy fats, and slow-release 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
Red lentils
1.5
cup
Coconut milk
1.5
cup
Vegetable broth
3
cup
Onion
1
piece
Garlic
3
piece
Ginger
0.0625
cup
Oil, olive
1
tablespoon
Tomato, paste
2
tablespoon
Curry powder
1
teaspoon
Turmeric
1
teaspoon
Seed, cumin
0.333
tablespoon
Salt
1
teaspoon
Black pepper
0.25
teaspoon
Spinach
8
tablespoon
Cilantro
2
tablespoon
Lime
1
piece
Instructions
1
In a large pot, sauté diced onion and minced garlic until translucent.
2
Add diced carrot and cook for a few more minutes.
3
Stir in the red lentils, cumin, turmeric, salt, and black pepper.
4
Pour in the vegetable broth and coconut milk, then bring to a boil.
5
Reduce heat and simmer for 20-25 minutes, or until lentils are tender.
6
Stir in fresh cilantro before serving.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
16 g
Protein
48 g
Carbohydrates
12 g
Fiber
6 g
Sugar
16 g
Fat
6 g
Saturated fat
1.0 g
Salt
FAQ
Is this stew vegan?
Yes. It uses only plant-based ingredients and is dairy-free; it's suitable for vegan and vegetarian diets (check any stock used).
How long does it take to cook?
About 25–35 minutes of simmering until the lentils are tender.
Can I use other lentil varieties or adjust the texture?
Yes. Green or brown lentils can be used, but red lentils cook quickly and become creamy. If you swap, adjust the simmering time and liquid as needed.
How spicy or flavorful can I make it?
You can tailor the flavor by adding chili flakes, curry paste, paprika, garlic, or herbs. Start with a little and taste as you go.
Is it gluten-free and dairy-free?
Yes. It’s dairy-free and gluten-free if you use gluten-free stock and ingredients; coconut adds gentle richness.
How should I store leftovers and how long do they keep?
Let cool, then refrigerate for 3–4 days. Freeze for up to 3 months.
Can I make it ahead or for meal prep?
Yes. It stores well in the fridge and freezes well; reheat gently.
Does it support digestion or gut health?
Lentils provide dietary fiber and plant protein, which can support digestive health as part of a varied diet. If you’re sensitive, start with a smaller portion.
What should I serve it with?
Try rice, quinoa, or crusty bread. A squeeze of lime and fresh herbs like cilantro can brighten the dish.
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