Recipe description
June 11, 2026
Tofu Lentil Curry
Cozy tofu lentil curry to support fiber-rich, gut-friendly meals.
Plant Based
High Protein
Protein Rich
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 and vegetables, supporting gut health.
- Includes plant-based protein from tofu and diverse spices with polyphenols.
- Balanced combination of protein, fiber, and slow carbs 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
Tofu
200
gram
Lentils
150
tablespoon
Curry powder
2
teaspoon
Onion soup
1
piece
garlic
2
clove
coconut milk
400
ml
Spinach
100
gram
vegetable oil
2
tablespoon
Salt
1
teaspoon
pepper
1
teaspoon
Instructions
1
Heat vegetable oil in a pan over medium heat. Add chopped onion and minced garlic, and sauté until soft.
2
Stir in curry powder and cook for another minute until fragrant.
3
Add lentils and diced tofu to the pan and stir well.
4
Pour in coconut milk and bring to a simmer. Cook for 20 minutes or until lentils are tender.
5
Add spinach and cook for an additional 5 minutes until wilted. Season with salt and pepper to taste.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
22 g
Protein
48 g
Carbohydrates
11 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Is this recipe vegan?
Yes—it's made with tofu and lentils and contains no animal products.
Is it gluten-free?
It can be gluten-free if you use gluten-free curry paste/spices and check any soy sauce used.
How long does it take to cook?
About 30 minutes total (roughly 15 minutes prep and 15 minutes simmer).
Can I substitute tofu with another protein?
Yes—chickpeas, tempeh, or other beans work well.
How should I store leftovers?
Refrigerate within 2 hours and use within 3–4 days; you can freeze for longer storage.
What sides pair well with this curry?
Brown rice or quinoa, plus steamed vegetables or a simple salad; choose gluten-free options if needed.
How can I adjust the spice level?
Reduce or increase curry paste or chili to taste; add a little sugar or coconut milk to balance heat if needed.
Is it high in protein and fiber?
Lentils provide fiber; tofu provides plant protein; the dish is fiber-rich and protein-containing.
Can I make this ahead or for meal prep?
Yes—it's suitable for batch cooking; store in the fridge for a few days or freeze portions.
What allergens should I know?
Contains soy from tofu; curry paste may contain gluten; check labels and use gluten-free options if needed.
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