AUbergine, pepper & lentil curry

Written By Jane Lawson

This aubergine & lentil coconut curry is a nutrient-packed meal that may help support your immune system, perfect for the back-to-school season.

With fibre-rich veggies, plant-based protein, & healthy fats, this dish can help support digestion & gut health—key for a strong immune system. Red lentils provide a great source of protein & iron, important for energy & muscle function, while their slow-release carbs help keep blood sugar steady.

Turmeric & cumin give more than just flavour; their anti-inflammatory & antioxidant properties, particularly from curcumin, add extra benefits. Coconut milk brings healthy fats, including MCTs, which are easily absorbed for energy. & don’t forget the coriander & lime yoghurt—packed with vitamin C & probiotics to further support your gut & immune health. This curry is a simple, tasty way to nourish your body & could help strengthen your defences against everyday bugs.

Ingredients

Serves 4

  • 1 aubergine, chopped into 2cm chunks

  • 1 red onion, sliced into thin half-moons

  • 1 red pepper, chopped

  • 1 large garlic clove, finely chopped or grated

  • 1 thumb-sized piece of ginger, finely grated (I use a Microplane)

  • 1.5 tsp cumin seeds

  • ½ tsp ground turmeric

  • ½ tsp dried chilli flakes

  • 100g red lentils, rinsed well and drained

  • 1 tin (400ml) coconut milk

  • 1 tin (400g) chopped tomatoes

  • 1 tsp sea salt

Coriander & Lime Yoghurt:

  • 6 heaped tbsp Greek yoghurt

  • Juice of 1 lime

  • 1 tbsp chopped coriander leaves

Method

  1. Preheat the oven to 180°C. Place the aubergine on a baking tray, drizzle with olive oil, and roast for 20 minutes until softened and lightly browned.

  2. Heat a glug of olive oil or ½ tbsp coconut oil in a large pan over medium heat. Add the onion & cook gently for 10 minutes, stirring occasionally.

  3. Add the red pepper & cook for another 8 minutes.

  4. Add the garlic and ginger to the pan and cook for 1 minute. Stir in the cumin seeds, turmeric, and chilli flakes, and cook for 30 seconds to release the flavours.

  5. Add the lentils, coconut milk, and chopped tomatoes to the pan and stir well. Add the roasted aubergine, cover with a lid, and simmer for 20 minutes on low heat.

  6. Mix the Greek yoghurt with lime juice, chopped coriander, and a pinch of salt in a small bowl.

  7. Serve with basmati rice and a spoonful of yoghurt on top.









Jane Lawson
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