Coconut Lentil Bowl
Coconut Lentil Bowl
Why this is peri-perfect...
Comfort in a bowl, with a hormone-friendly twist. This creamy red lentil and chickpea curry is a powerhouse of fibre, plant protein, and blood-sugar-balancing slow carbs - exactly what our midlife metabolism is calling for. Red lentils and chickpeas team up to give you that magical 30g protein mark, while also feeding your gut bugs and keeping digestion regular (key when hormones go rogue). Coconut milk adds richness without heaviness, and the curry paste brings warmth that soothes on chilly nights or emotionally wobbly days. Leafy greens add folate and iron, and the zing of lime cuts through with brightness. Spoon it over fluffy quinoa, sprinkle on some hemp seeds for healthy fats, and you’ve got a deeply satisfying dinner that loves you back. This is one of my all-time Winter faves when it’s dark at 5pm, and snow is gently falling on nearby Kunanyi/ Mt Wellington.
Ingredients
For the curry:
1 tsp olive oil
1 small onion, finely chopped
2 garlic cloves, minced
1 tbsp red curry paste (store-bought for ease — look for one with no added sugar or seed oils)
¾ cup dry red lentils (rinsed)
1 x 400ml can lite coconut milk
1½ cups low-sodium vegetable broth
1 x 400g can chickpeas, drained and rinsed
2 big handfuls baby spinach or kale
Juice of ½ lime
Salt, to taste
To serve:
½ cup cooked quinoa per serve
Fresh coriander, extra lime or lemon wedges, and optional sprinkle of hemp seeds
Instructions
1. Make the base:
Heat oil in a large saucepan. Add onion and cook 3–4 mins. Stir in garlic, ginger, and red curry paste; sauté until fragrant.
2. Simmer it all:
Add red lentils, coconut milk, broth, and chickpeas. Bring to a boil, then reduce heat and simmer for 20–25 mins until the lentils are soft and creamy. Add spinach in the final 5 mins.
3. Finish with zing:
Stir in lime juice and taste for salt. The lentils should be soft and almost melt into the coconut broth.
4. Build your bowl:
Scoop quinoa into bowls, ladle over the creamy lentils, and top with herbs, lime, and a scatter of hemp seeds if desired.
Per Serve (approx): Calories: ~400, Protein: ~30g, Carbs: ~35g, Fat: ~16g, Fibre: ~11g
