Lentil curry

Name: Lentil curry
Prep time: 20 min
Cook time: 1 h
Total time: 1 h 20 min
Cuisine: Asian, Indian
Ingredients: • 2 tbsp neutral oil (e.g. avocado, canola); • 4 tbsp butter or ghee; • 1/4 onion, finely chopped; • 2 tsp kosher salt, divided; • ½ tsp ground cumin (or 1 tsp cumin seeds, lightly crushed after toasting); • 1 tsp ground coriander; • ½ tsp smoked paprika; • 1 minced jalapeño, seeds removed for less heat; • 1 red bell pepper, diced; • 3 tbsp minced garlic (~9 large cloves); • 1 tbsp finely grated fresh ginger; • 1 tsp ground turmeric; • 2 tbsp tomato paste; • ½ cup water; • 1 (18 oz) can brown lentils, drained; • 1 (18 oz) can white kidney beans, drained; • 2–3 handfuls fresh spinach (or 4 oz); • ½ cup full-fat coconut milk; • ½–1 tbsp lemon juice (to taste); • Optional: ½ tsp soy sauce or ½ tsp white miso paste (depth); • Garnish: Greek yogurt

7 steps

Prep:20minCook:1h

Lower FODMAP, high iron meal, great for menstrual recovery

Updated at: Tue, 10 Jun 2025 17:06:37 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories215.6 kcal (11%)

Total Fat13.4 g (19%)

Carbs15.2 g (6%)

Sugars3 g (3%)

Protein7.1 g (14%)

Sodium501 mg (25%)

Fiber7.8 g (28%)

% 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 ~10 minutes, stirring often, until golden and softened.

Step 2

Add cumin, coriander, smoked paprika, turmeric, jalapeño, bell pepper, garlic, and ginger. Sauté for 2–3 minutes until very fragrant and slightly caramelized.

Step 3

Stir in tomato paste; cook for 1–2 minutes to reduce rawness. Add water to deglaze, scraping up any browned bits.

Step 4

Add lentils and kidney beans. Stir to combine. Simmer on low for ~10 minutes, letting flavors meld. Add a splash more water if too thick.

Step 5

Stir in spinach to wilt. Add coconut milk, remaining 1 tsp salt (adjust to taste), and optional soy/miso. Simmer gently for 5 more minutes.

Step 6

Turn off heat. Stir in lemon juice to balance richness.

Step 7

Spoon into bowls. Top with a dollop of yogurt, or pickled onions if using. Serve with rice, naan, or solo.

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