Lentil curry- low FODMAP- high iron

Name: Lentil curry- low FODMAP- high iron
Prep time: 20 min
Cook time: 1 h
Total time: 1 h 20 min
Cuisine: Asian, Indian
Ingredients: • 1 tbsp butter; 1/2 tbs olive oil; • 1/4 onion, finely chopped; • 1.5 tsp kosher salt, divided; • 1 tsp ground cumin (or 1.5 tsp cumin seeds, lightly crushed after toasting); • 1/2 tsp ground coriander; • 1tsp smoked paprika; • 1 tsp ground turmeric; • 1 tbsp minced garlic; • 1 tbsp finely grated fresh ginger; • 1 minced jalapeño, seeds removed for less heat; • 1 red bell pepper, diced; • 2 tbsp tomato paste; • ½ cup chicken broth or vegetable broth; • 1 (18 oz) can brown lentils, drained and rinsed; • 2–3 handfuls fresh spinach (or 4 oz) optional; • ½ can full-fat coconut milk; • Optional: ½ tsp soy sauce or ½ tsp white miso paste (depth); • ½–1 tbsp lemon juice (to taste); 1.5 tsp Sour cream garnish; 2 tsp Garnish: Shredded cheese; 3.5 cup Cooked rice (will only use 1.5 for two meals)

7 steps

Prep:20minCook:1h

A versatile curry recipe that can be stretched with more beans and veggies (zucchini, carrot, celery) or made smaller for 2-4 people by omitting a can of beans and additional veggies. Low FODMAP, high iron, high protein, options vegan, optional vegetarian.

Updated at: Sat, 04 Apr 2026 02:17:40 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories198.1 kcal (10%)

Total Fat8.1 g (12%)

Carbs25 g (10%)

Sugars2.1 g (2%)

Protein5.5 g (11%)

Sodium429 mg (21%)

Fiber4.8 g (17%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

In a large pan over medium heat, warm oil and butter/ghee. Add onion and 1 tsp salt. Cook 5 minutes, stirring often, until golden and softened.

olive oil½ Tbs

onion0.25

kosher salt1 ½ tsp

Step 2

Add peppers and sauté for 7 minutes until slightly tender. (Can add other veggies now too) Add garlic, and ginger Sauté for 3 minutes Add cumin, coriander, smoked paprika, turmeric until very fragrant, about 2 min.