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Red Lentil Curry & Rice

Serves 6 (one-sixth of curry and rice)

42 min prep/cook

Ingredient allergen flags: Other: Coconut

Check actual labels and cross-contact. Allergen guidance and swaps

Dry lentils make a hearty vegetarian batch without a long soak.

AI-generated illustration of Red Lentil Curry & Rice, showing the base recipe

Ingredients

  • 2 cups (380 g) dry red lentils, rinsed
  • 1 1/2 cups (300 g) dry long-grain rice
  • 1 can (400 g) no-salt-added diced tomatoes
  • 1/2 can (200 g) coconut milk
  • 1 medium onion (150 g), diced
  • 5 oz (150 g) frozen spinach
  • 1 Tbsp (6.3 g) curry powder
  • 4 cups (960 g) water for curry

Method

  1. Cook rice fresh according to package. In another pot, soften onion with 1/4 cup of the measured water for 5 minutes.
  2. Add remaining curry water, lentils, tomatoes, coconut milk and curry powder. Bring to a simmer; cook 20-25 minutes, stirring often.
  3. Add spinach and cook according to its package until hot and lentils are soft. Season with salt and pepper to taste. Serve over fresh rice.

Allergy / dietary substitutions

Coconut: replace coconut milk with the same weight of water or suitable broth. Check curry powder and broth labels. Coconut is flagged separately from tree nuts.

Training-day additions

Add more fresh rice, bread or yogurt.

Store / pack

Refrigerate curry separately up to 3 days. Cook rice fresh for each meal; see Keep good food safe for accidental surplus.

Freeze 3 months · curry only; exclude rice

Chill promptly in shallow containers; freeze airtight today at 0°F. Leave expansion space for liquids. Pack 1, 2 or 4 servings per container. Thaw in the fridge, never on the counter. Bring curry to a rolling boil, stirring, and check 165°F.

November 2026 example: Red Lentil Curry & Rice — BB 02-27

Three months fits a lentil stew; rice is prepared fresh when serving.

Approximate nutrition / serving

500 kcal · Protein 22 g · Carbohydrate 87 g · Fat 9 g

Approximate per serving of the specified base recipe. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 2 cups (380 g) dry red lentils, rinsed — USDA SR Legacy FDC 172420; 380 edible g
  • 1 1/2 cups (300 g) dry long-grain rice — USDA SR Legacy FDC 168877; 300 edible g
  • 1 can (400 g) no-salt-added diced tomatoes — USDA SR Legacy FDC 170138; 400 edible g
  • 1/2 can (200 g) coconut milk — USDA SR Legacy FDC 170173; 200 edible g
  • 1 medium onion (150 g), diced — USDA SR Legacy FDC 170000; 150 edible g
  • 5 oz (150 g) frozen spinach — USDA SR Legacy FDC 169287; 150 edible g
  • 1 Tbsp (6.3 g) curry powder — USDA SR Legacy FDC 170924; 6.3 edible g
  • 4 cups (960 g) water for curry — USDA SR Legacy FDC 173647; 960 edible g
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