Nutrition

Recipe - Red Curry Lentils

Cooking with Flexibility: Red Curry Lentils — Two Ways

September 4, 2025 – Frank Bills, PhD, CPT

One of the joys of cooking lentils is how flexible they are — you don’t need a perfect pantry to make a satisfying, nourishing dish. A small shift in ingredients can take the meal in a whole new direction without losing the nutritional punch.

Take these two recipes as examples:

  • Red Curry Lentils with Kale + Rice brings earthy greens and a hearty, comforting feel.  jump to recipe

  • Red Curry Lentils with Carrot, Celery & Tomato is lighter, fresher, and leans into the aromatic flavor of celery. jump to recipe

Both dishes deliver nearly the same nutritional compass points — protein, fiber, iron, and potassium — but the path there is shaped by what’s on hand in your kitchen. Whether you’ve got kale in the crisper or celery in the drawer, you can adjust, substitute, and still hit the same balance of flavor and nourishment.

Red Curry Lentils with Kale + Rice​

Ingredients (3 servings)

  • 1 cup dried lentils (red, brown, or green), rinsed

  • 3 cups water or vegetable broth

  • 1–2 carrots, diced

  • 1 fresh tomato, chopped

  • 2 cups chopped kale (about 4–5 leaves, stems removed or finely chopped)

  • 1–2 tsp red curry powder

  • ½ tsp turmeric powder

  • 1 tsp onion powder

  • ½ tsp garlic powder

  • 1 tsp salt (adjust to taste)

  • Black pepper

  • 1–2 tsp oil

  • 3 cups cooked rice (about 1 cup per serving)

  • Also pairs well with Tofu, for an extra serving of protein.
spices

Cooking Instructions

  1. Bloom Spices
    Heat oil in a medium pot. Add curry powder, turmeric, onion powder, and garlic powder. Stir 30 seconds to release aroma.
  2. Add Vegetables
    Stir in carrots, celery, and tomato. Cook 3–4 minutes until softened.
  3. Simmer Lentils
    Add lentils + water/broth. Bring to a boil, then reduce heat to simmer. Cook 20–25 minutes (red lentils will break down; green/brown stay firmer).
  4. Add kale in last 5 minutes.
  5. Adjust seasoning, serve over 1 cup cooked rice.

Nutritional Analysis

(per serving, lentil curry + 1 cup cooked rice)

Macros (approximate)

  • Calories: ~360–380 kcal
  • Protein: ~16 g
  • Carbohydrates: ~68–70 g
  • Fiber: ~13 g
  • Fat: ~4 g

Micronutrients

  • Folate: Still very high (lentils ~90% DV).
  • Iron: Lentils + kale ~30–35% DV.
  • Vitamin A: Carrots + kale ~200% DV.
  • Vitamin K: Kale >300% DV.
  • Vitamin C: Tomato + kale ~70–80% DV.
  • Potassium & Magnesium: Strong contributions from lentils and kale.

Why Rice Completes the Dish

  • Protein quality: Lentils are a bit low in methionine, rice is low in lysine. Together, they form a complete protein — so this bowl gives you all 9 essential amino acids, similar to meat or dairy.

  • Energy balance: Rice boosts carbs, which makes the meal more filling and workout-friendly.

  • Digestibility: The fiber from lentils + kale balances the starch from rice, giving you steady energy.

Red Curry Lentils with Carrot, Celery & Tomato

Ingredients (3 servings)

    • 8 oz (½ lb) dried lentils (~1 ⅛ cups dry), rinsed
    • 4 ½ cups water or vegetable broth
    • 2 carrots, diced
    • 2–3 celery stalks, diced
    • 1 tomato, chopped (or ½ can diced tomatoes)
    • 1 Tbsp red curry powder (start with 2 tsp if you like milder spice)
    • ½ tsp turmeric powder
    • 1 tsp onion powder
    • ½ tsp garlic powder
    • 1–1 ¼ tsp salt (adjust to taste)
    • Black pepper to taste
    • 1 Tbsp oil
    • Optional: squeeze of lemon/lime, fresh herbs for garnish
    • Serve with 1 cup cooked rice per portion (optional, for complete meal)
    • Also pairs well with Tofu, for an extra serving of protein.
spices

Cooking Instructions

  1. Bloom Spices
    Heat oil in a medium pot. Add curry powder, turmeric, onion powder, and garlic powder. Stir 30 seconds to release aroma.
  2. Add Vegetables
    Stir in carrots, celery, and tomato. Cook 3–4 minutes until softened.
  3. Simmer Lentils
    Add lentils + water/broth. Bring to a boil, then reduce heat to simmer. Cook 20–25 minutes (red lentils will break down; green/brown stay firmer).

  4. Finish & Serve
    Taste and adjust with salt, pepper, and lemon/lime if you have it. Serve as a stew or over rice.

Nutritional Analysis

(1 of 4 servings, without rice)

Macros (approximate)

  • Calories: ~210 kcal
  • Protein: ~13 g
  • Carbohydrates: ~34 g
  • Fiber: ~11 g
  • Fat: ~3 g

(1 of 4 servings, with cooked write rice)

Macros (approximate)

  • Calories: ~360 kcal
  • Protein: ~15 g
  • Carbohydrates: ~67 g
  • Fiber: ~12 g
  • Fat: ~3.5 g

Micronutrients

  • Folate (lentils): ~90% DV — key for metabolism and recovery.

  • Iron (lentils + celery): ~25–30% DV — supported by tomato’s vitamin C for absorption.

  • Vitamin A (carrots): ~120% DV — eye/immune health.

  • Vitamin C (tomato + celery): ~40–50% DV.

  • Potassium & Magnesium: Both strong, support muscle + cardiovascular health.

food in pots, rice

Flavor & Texture Notes

  • Celery adds a fresh, slightly herbal crunch compared to kale’s earthy heft.

  • This version feels lighter and soupier, making it a good base meal or side dish.

  • Great with rice, but also works with crusty bread for a rustic feel.

Bottom Line

Give these red curry lentils a try and see how flexible cooking can be—swap in whatever vegetables you have on hand or mix and match the two versions for a new flavor each time. Experimenting in the kitchen is part of the fun, and each variation still packs the same hearty nutrition and satisfying taste. Don’t be afraid to make it your own and enjoy the process as much as the meal!

Elderly woman takes notes while using a laptop at home.

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