Coconut Lentil Curry with Courgette

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This coconut lentil curry with courgette is an easy one-pot dish. Red lentils give it a thick, creamy texture, while the courgette adds fresh vegetables.

Cumin and turmeric give the curry a pleasantly spiced note. Light coconut milk makes the sauce creamy without being too heavy – perfect as a quick main course or with a little rice.

Coconut Lentil Curry with Courgette

Quick, creamy curry with red lentils, courgette, coconut milk, cumin and turmeric – all cooked in one pot.
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 3 servings
Course: Main Course
Ingredients Equipment Instructions Notes

Ingredients
  

  • ½ bunch spring onion greens thinly sliced
  • 1 courgette approx. 250 g, cut into small pieces
  • 1 tsp olive oil approx. 5 ml, for sweating
  • 1 clove garlic finely chopped
  • ½ tsp cumin approx. 1 g, ground
  • salt to taste
  • pepper to taste
  • 280 ml water a little more if needed
  • 200 g red lentils dry, rinsed
  • 1 tsp turmeric approx. 2 g, ground
  • 200 ml coconut milk light, stirred well before measuring

Equipment

  • 1 saucepan large
  • 1 sieve

Instructions
 

  1. Thinly slice the spring onion greens. Wash the courgette and cut it into small pieces. Peel and finely chop the garlic.
  2. Heat the olive oil in a large pot over medium heat. Sweat the spring onion greens and courgette for about 3–4 minutes.
  3. Add the garlic, cumin, turmeric, salt and pepper. Fry everything over medium heat for about 2 minutes, stirring.
  4. Rinse the red lentils in a sieve and add them to the pot with the water and coconut milk. Stir well.
  5. Bring the curry to the boil, then reduce the heat. Simmer gently for about 15 minutes until the lentils are soft. Stir from time to time and add a little water if needed.
  6. Season again with salt and pepper and serve on its own or with a side.

Notes

The nutritional values are rough estimates, without sides and calculated with light coconut milk. They may vary depending on the products and seasoning.

Nutrition

PER SERVING
Calories 320 kcal
Protein 19.0 g
Carbohydrates 39.0 g
Fat 8.0 g
of which sugars 4.0 g
Saturated fat 4.0 g
Fibre 9.0 g
Salt 0.50 g

Nutritional values are estimates. Actual values may vary depending on the ingredients used.

Dietary information

  • Moderate histamine
  • Vegan
  • Gluten-free
  • Lactose-free
  • High FODMAP

In small amounts (moderate histamine): cumin, pepper

Based on the ingredients, without guarantee – not a substitute for medical or dietary advice.

Tips & Notes

Consistency: Red lentils swell a lot as they cook. If the curry gets too thick, simply add a little water. For an extra creamy curry, simmer for 2–3 minutes longer.

Cooking the lentils: The exact cooking time depends on the type of lentil. Check that the lentils are completely soft before serving.

To serve: The curry is delicious on its own, with rice or with flatbread.

Storage: Cool leftovers quickly and keep them in the fridge. For longer storage, freeze in portions as fresh as possible.

Individual tolerance: Not everyone with histamine intolerance tolerates pulses, spices and coconut milk equally well. Try carefully to see what agrees with you.

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