What makes a gut-friendly recipe?
Have you ever wondered what makes a recipe good for your gut? It's more than just tasty bites – it's like a special menu that your stomach loves. A gut-friendly recipe is full of simple, natural foods that your body cheers for. Think colourful, unprocessed goodness that keeps your digestion happy. It's like creating a delicious harmony with ingredients that your tummy high-fives.
Discovering the key to a healthier gut goes beyond enjoying tasty food. Our one-pot lentil curry is not just a flavourful experience but also promotes a balanced gut microbiome. It's tasty, rich in prebiotics and probiotics, and super easy to make! It is a great way to use up any vegetables that would have gone to waste. You can adapt the recipe to your liking. I used mild curry powder because my daughter doesn't like spicy food.
One pot lentil curry
- Prep: 5 mins
- Cook: 35 - 40 mins
- Servings: 4
Ingredients
1 cup dried lentils (red), rinsed and drained
2 medium carrots, peeled and diced
1 medium onion, finely chopped
3 cloves garlic, minced
2 tablespoons mild curry powder
1 can (14 oz) coconut milk
2 tablespoons vegetable oil
1 teaspoon cumin seeds (optional, for extra flavour)
Salt and pepper to taste
Greek Yoghurt (for garnish)
Fresh cilantro, chopped (for garnish, optional)
Cooked rice or flatbread (for serving)
![one pot lentil curry](https://cdn.shopify.com/s/files/1/0867/2100/t/35/assets/img_3296-1-1671449123326_1000x.jpg?v=1671449124)
What makes these ingredients good for gut HEALTH?
Lentils: High in fibre and a great source of nutrients that support the growth of healthy bacteria and regular bowel movements. They can also help improve the health of your overall gut.
Carrots: Rich in fibre, particularly soluble fibre like pectin, which can help support a healthy digestive system. Additionally, carrots contain antioxidants, vitamins, and minerals that can support overall health, including digestive health.
Onions: contain prebiotics, which can boost the health of your digestive system and promote a healthier balance among your bacterial population.
Garlic: known to be beneficial for your gut health as it contains inulin, which is a type of non-digestible carbohydrate that helps feed the good bacteria in your body. This is why it can help improve the health of your digestive system.
Greek Yoghurt: being a fermented food, it naturally contains abundant probiotic cultures that contribute to the well-being of the digestive tract. Certain types of Greek yoghurt go a step further by incorporating extra probiotics such as Lactobacillus acidophilus and Lactobacillus casei, potentially enhancing the population of beneficial bacteria in your gut.
![one pot lentil curry](https://cdn.shopify.com/s/files/1/0867/2100/t/35/assets/img_3290-1-1671449159558_1000x.jpg?v=1671449160)
instructions
-
Prepare Ingredients:
- Rinse the lentils under cold water and set aside.
- Peel and dice the carrots.
- Mince the garlic and finely chop the onion.
- If using cumin seeds, measure them out.
-
Sauté Aromatics:
- In a large pot or a Dutch oven, heat the vegetable oil over a medium heat.
- Add the chopped onion and cook until softened about 3-4 minutes.
- Add the minced garlic and optional cumin seeds and sauté for an additional 1-2 minutes until fragrant.
-
Add Curry Powder:
- Stir in the mild curry powder, coating the onions and garlic evenly and cook for 1-2 minutes to toast the spices.
-
Add Lentils and Vegetables:
- Add the rinsed lentils and diced carrots to the pot, stirring to combine with the spices.
-
Pour in Coconut Milk:
- Pour in the entire can of coconut milk. Use a spoon to mix everything together thoroughly.
-
Simmer:
- Bring the mixture to a gentle boil and reduce the heat to low. Cover the pot and let it simmer for 20-25 minutes, or until the lentils are tender and the carrots are cooked through.
-
Season:
- Season the lentil curry with salt and pepper to taste. Adjust the seasoning as needed.
-
Serve:
- Once the lentils are cooked to your liking, remove the pot from the heat. If the curry is too thick, add in a bit of water to reach your desired consistency.
-
Garnish and Serve:
- Serve the one-pot lentil curry over cooked rice or with naan bread. Garnish with Greek yoghurt and chopped cilantro if desired.
In the journey towards a healthier gut, our One-Pot Lentil Curry is like a superhero for your health! It brings together two important things – prebiotics and probiotics, to make your gut happy. We've explored the wonders of gut-friendly ingredients from fibre-rich lentils to the digestive support of carrots, onions, and garlic.
As we wrap up this culinary adventure, here's a little secret to boost your gut health even further. Not every meal aligns perfectly with gut-friendly choices, so we recommend complementing your routine with our Probiotic & Prebiotic complex.
It's a convenient solution for maintaining the harmony in your gut microbiome. Our specially formulated blend features Lactobacillus Acidophilus, delivering a potent 5 billion CFU, coupled with Inulin (FOS) to support both your Digestive and Immune Systems.
So, let your gut revel in the joy of good food and a digestive support supplement – because a happy gut is a happy you!
![innopure one pot lentil curry](https://cdn.shopify.com/s/files/1/0867/2100/t/35/assets/untitled-design-22-1701773900137_1000x.png?v=1701773901)