Easy Lentil Curry (Low-Calorie Optimized)

Name: Easy Lentil Curry (Low-Calorie Optimized)
Yield: 4
Ingredients: 4 sprays cooking spray (e.g. rapeseed or olive oil spray); 2 medium onions, cut into rough wedges; 4 tbsp curry paste; 850 ml vegetable stock (low-sodium); 750 g frozen vegetables (stewpack); 100 g red lentils; 300 g cauliflower rice (fresh or frozen); 1 tsp turmeric; 1 handful fresh parsley, roughly chopped; 1 tbsp low-calorie mango chutney (optional, to serve)

Why this version is better

Cauliflower rice retains similar volume and mouthfeel while drastically cutting starch and calories. The fibre from lentils and vegetables remains high, supporting satiety and gut health. Reducing oil cuts saturated fat. Removing raisins lowers free sugar intake. Overall micronutrient profile is maintained or improved.

Calories: -38%Protein: -11%Carbs: -45%Fat: -67%

Cooking note: Replacing sunflower oil with a water/spray-oil sauté method eliminates ~240 kcal across the full batch. Swapping 200g basmati rice (per-serving ~180 kcal) for 300g cauliflower rice (~35 kcal per serving) is the single biggest calorie lever — it's a dry-for-dry swap requiring no liquid ratio adjustments elsewhere in the recipe. Removing raisins (~50 kcal/serving of pure sugar) and optional high-calorie sides (poppadums ~50 kcal, mango chutney ~40 kcal) trims further without altering the curry chemistry at all. Red lentils and vegetables are retained in full as they are high-fibre, high-satiety, and low in calories.

Low Risk

Calories

385

-38%

Protein

16g

-11%

Carbs

62g

-45%

Fat

-67%

cooking spray (e.g. rapeseed or olive oil spray)
Swap
2 tbsp sunflower oilcooking spray (e.g. rapeseed or olive oil spray)
4 sprays
medium onions, cut into rough wedges
2
curry paste
4 tbsp
vegetable stock (low-sodium)
850 ml
frozen vegetables (stewpack)
750 g
red lentils
100 g
cauliflower rice (fresh or frozen)
Swap
200g basmati ricecauliflower rice (fresh or frozen)
300 g
turmeric
1 tsp
fresh parsley, roughly chopped
Swap
handful of raisins and roughly chopped parsleyfresh parsley, roughly chopped
1 handful
low-calorie mango chutney (optional, to serve)
Swap
poppadums and mango chutney, to servelow-calorie mango chutney (optional, to serve)
1 tbsp

Original recipe from source

Want healthier versions of your favorite recipes?

Sage uses AI to transform any recipe into a healthier version that keeps the flavor.

Get Started for Free

Browse all recipes