Red lentil and coconut milk curry

Creamy, fragrant and deeply comforting, this red lentil and coconut milk curry is a plant-based dinner that pleases everyone. Entirely gluten-free and free of animal products, it pairs the sweetness of coconut milk with the warmth of the spices, all built around red lentils that cook in under 20 minutes with no soaking. It is an inexpensive, nourishing recipe that is rich in plant protein, ideal for a weeknight. The star spices (turmeric, ginger) also give it an anti-inflammatory side, as well as its appetising golden colour.

Prep time: 10 min  |  Cooking time: 20 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, items) use average weights. 309 kcal · 10 g protein · 20 g carbohydrate · 20 g fat

Ingredients

• 250 g red lentils
• 400 ml coconut milk
• 1 onion
• 2 cloves garlic
• 1 tsp turmeric
• 1 tsp ginger (fresh, grated)
• 1 tin of tomatoes

Method

1. Finely slice the onion and garlic. Fry them for 3 to 4 minutes in a little oil, until translucent.
2. Add the turmeric and grated ginger and toast for 30 seconds to release their aromas.
3. Add the rinsed red lentils, the chopped tomatoes and the coconut milk. Stir well.
4. Top up with a large glass of water, add salt and simmer gently for 18 to 20 minutes, stirring from time to time, until the lentils are soft.
5. Adjust the seasoning (salt, lemon juice, chilli to taste) and serve piping hot with basmati or plain rice.

Nutritional benefits

This curry is an excellent source of plant protein: red lentils provide both protein and fibre, for lasting fullness and a moderate glycaemic index, which is useful for weight and blood sugar control. Their plant-based iron content is a plus in a meat-free diet, especially when paired with a source of vitamin C (tomato, lemon), which helps absorption. As for the spices, the curcumin in turmeric and the compounds in ginger are studied for their anti-inflammatory properties, and the coconut milk provides fat that makes the dish filling while improving the absorption of fat-soluble nutrients.

Variations and substitutions

• More vegetables: add spinach, diced sweet potato or cauliflower during cooking.
• Lighter version: replace part of the coconut milk with reduced-fat coconut milk or stock.
• More protein: stir in chickpeas or serve with a hard-boiled egg.
• Spicier: add a spoonful of curry paste or fresh chilli.

Storage and making ahead

This curry keeps for 3 to 4 days in the fridge and even improves over time as the flavours develop. It freezes perfectly in individual portions: ideal to make in large quantities (batch cooking) for quick dinners. Reheat gently in a saucepan, adding a little water if the texture has thickened.

💡 Good to know

Turmeric is much better absorbed with a fat (the coconut milk here) and a pinch of black pepper: this duo multiplies the absorption of curcumin, the compound with anti-inflammatory properties. So always add a few turns of the pepper mill to this curry.

Read next

Discover more vegetarian recipes · vegan recipes · gluten-free recipes · anti-inflammatory recipes.

Ingredients in this recipe: red lentils · coconut milk · onion · garlic · turmeric.

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