Healthy Fiber-Rich Yam and Lentil Curry Recipe

Healthy Fiber-Rich Yam and Lentil Curry Recipe

This healthy yam and lentil curry recipe is delicious and simple to make. In my household it’s aways a hit with our guests.

The benefits of this meal are two-fold. First-off it’s incredibly rich in fiber thanks to the lentils, split peas and yams. Your digestive system loves fiber, as does your microbiome. Not only does it help to keep your bowel regular and prevent constipation, fiber is also food for the good bacteria that live in your gut. By fueling the good bacteria that live in your microbiome, you support your immune system and detoxification systems.

The second benefit of this yummy recipe is the turmeric and ginger. Both of these roots are incredible anti-inflammatory in the body which translates to natural pain relief in you.

I always recommend turmeric and ginger to my patients because they’re a couple of nature’s greatest superfoods in my opinion. Studies are continually re-affirming the healthy benefits of these two roots encouraging us to add them to recipes as often as we can.

Turmeric’s anti-inflammatory benefits come primarily from a compound called curcumin. To absorb curcumin, you need black pepper and a source of fat. In this recipe, you have black pepper to taste, and coconut milk as a source of healthy fat to help facilitate it’s absorption.

Healthy Yam and Lentil Curry Recipe

Serve this yummy recipe with grilled chicken and a dollop of yogurt. If you have leftovers, serve them over quinoa for a delicious vegetarian meal.


  • 1 large onion chopped
  • 2 cloves of garlic
  • 2 tbsp olive oil
  • 2 tbsp of minced fresh ginger
  • 2 large yams cut into 1×2 inch chunks.
  • 1 can coconut milk
  • 2 tbsp of a curry mix powder – muchi or madaras or any other flavor you like that contains turmeric
  • 1 tbsp of ground fresh turmeric and 1 tbsp of turmeric powder. (I use more turmeric and add a little maple syrup to take away its bitterness.)
  • 1 tsp ground cumin
  • 1 tsp of cardamom
  • 1 tsp ground coriander
  • 6 cups of vegetable or chicken stock
  • ground pepper to taste and salt to taste
  • 1 can of stewed chopped tomatoes. Or 2-3 large chopped fresh tomatoes.
  • juice of 1/2 lemon
  • 1 cup lentils
  • 1 cup split green peas
  • 1 hot pepper, to taste


  1. Saute the onion and garlic in oil until soft, then add ginger. Add coconut milk and all the spices. Adjust the seasoning to your liking.
  2. Add the hot pepper (optional).
  3. Add the stock.
  4. Add lentils and split peas.
  5. Add tomatoes and lemon juice and cook till the vegetables and lentils are soft.
  6. To adjust the seasoning, add a tablespoon of maple syrup or a few Medjool dates. If you choose the dates, blend them with 1/4 cup of water to make a sweet syrup.
  7. You may need to add more stock or water if soup is too thick.

Chew on this

The best part of this recipe though is how tasty it is. It always astounds me to hear from people that they think healthy real food is bland or boring. Recipes like this prove differently.

Make your healthy foods taste good with the use of herbs and spices. They’re small and mighty in recipes like this one and can really help to support full body health.

What are your tips and tricks for making healthy food taste fantastic? Share them with us in the comments below.


2017-06-20T15:11:27+00:00 February 4th, 2015|Recipes|

About the Author:

For over 20 years Dr. Tick has dedicated herself to researching evidence-based holistic treatments for pain and inflammation. A multiple-book author, including the highly acclaimed Holistic Pain Relief - An In-Depth Guide to Managing Chronic Pain, Dr. Tick empowers her patients to live free of pain and full of life. She is the first holder of the prestigious Gunn-Loke Endowed Professorship of Integrative Pain Medicine at the University of Washington and a Clinical Associate Professor at the University of Washington in the departments of Family Medicine and Anesthesiology & Pain Medicine.

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