Recipe description
June 11, 2026
White Bean Tomato Curry
A fiber-rich white bean curry that supports gentle digestion and gut balance.
High Fiber
86%
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 beans and vegetables.
- Colorful plant foods and spices provide polyphenols.
- Plant protein with moderate fat supports balanced meals.
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
Bean, white
1
cup
Tomato
2
piece
onion
1
piece
garlic
2
clove
Curry powder
2
teaspoon
Oil, olive
2
tablespoon
Salt
1
teaspoon
pepper
0.5
teaspoon
cilantro
0.5
bowl
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and sauté until translucent.
3
Add minced garlic and cook for another minute.
4
Stir in the curry powder, salt, and pepper, cooking for another minute.
5
Add diced tomatoes and cook until they start to break down.
6
Stir in the cooked white beans and let simmer for 10-15 minutes.
7
Serve hot, garnished with fresh cilantro.
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
1.0 g
Salt
FAQ
Is this curry vegan and dairy-free?
Yes. It's made with white beans, tomatoes, and spices, with no animal products or dairy.
How spicy is it, and how can I adjust the heat?
The heat comes from spices like chili; use fewer chili flakes for milder, or add more to taste.
How should I store leftovers?
Cool then refrigerate in an airtight container for 3–4 days.
Can I freeze the curry?
Yes. Freeze in a freezer-safe container for up to 1–2 months. Thaw and reheat gently.
What are the main nutrition benefits?
Provides plant-based protein from white beans, fiber for digestion, and tomato polyphenols and spices for flavor and color.
Is this gluten-free and suitable for common allergies?
The base is gluten-free, but check spice blends for gluten and avoid cross-contamination if needed.
What should I serve it with?
Serve with rice, quinoa, or greens; add a dollop of yogurt if you eat dairy.
How can I boost the protein or add greens?
Stir in more beans, add tofu or tempeh, or fold in spinach or kale near the end.
Can I adapt this for a slow cooker or Instant Pot?
Yes. Sauté aromatics, then cook under pressure in the Instant Pot for about 6–8 minutes or in a slow cooker on low for 6–8 hours; adjust liquid as needed.
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