White Bean Tomato Curry

A fiber-rich white bean curry that supports gentle digestion and gut balance.

High Fiber

Recipe description

This white bean tomato curry is a comforting, plant-based dish that pairs creamy beans with bright tomatoes and warming spices. It delivers fiber from white beans to support steady digestion and can help nourish a diverse gut microbiota as part of a varied diet. Tomato polyphenols and the mix of spices add color and flavor, while the protein supports balanced meals. Simple to adapt with leftovers or greens, it fits into everyday nutrition without relying on heavy, processed options.

Published on: June 11, 2026
White Bean Tomato Curry
Prep 15 min Cook 25 min Easy
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Ingredients

White beans
2 cup
White beans
Tomato
2 piece
Tomato
Onion
1 piece
Onion
Garlic
3 piece
Garlic
Curry powder
2 teaspoon
Curry powder
Coconut milk
1 cup
Coconut milk
Oil, olive
1 tablespoon
Oil, olive
Cilantro
2 tablespoon
Cilantro
Salt
1 teaspoon
Salt

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.

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

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

🌿 Fiber diversity
85
🍇 Polyphenol density
75
🧬 Diversity support
80
🫧 Fermentation support
0

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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