Red lentil curry with coconut & cauliflower rice
- Norman Reffke
- Jul 23
- 2 min read
Target: Muscle building vegetarian with mTOR trigger and easy-to-digest carb replacement
Cultural style & diet type: South Indian inspired
Region: India / Sri Lanka
Diet: Vegan, gluten-free, soy-free
Suitability: Muscle building with sensitive digestion, reset phase, liver module
🧬 Biochemical effect
Target: mTOR activation by plant-based leucine, anti-inflammatory effect by coconut and spices
Mechanism: Leucine & Methionine from lentils, lauric acid from coconut, curcumin activates Nrf2 & AMPK
Active ingredients: Leucine, curcumin, lauric acid, potassium, B6, zinc, quercetin
🧾 Ingredients (for 1 serving)
ingredient | Crowd | Effect |
Red lentils (cooked) | 150g | Source of leucine, fiber, easy to digest |
Coconut milk (full fat) | 100 ml | Lauric acid, medium-chain fatty acids |
Cauliflower (grated cauliflower) | 150g | Carb replacement, alkaline, digestive regulating |
Onion | 30 g | Quercetin, digestive stimulant |
Garlic | 1 toe | Antimicrobial, AMPK activation |
Turmeric (ground) | 1 tsp | Anti-inflammatory, cell protection |
cumin, salt | to taste | Metabolism regulating |
Coconut oil | 1 tsp | Heat-stable, lauric acid |
👨🍳 Preparation – step by step
Preparation: Finely chop onion and garlic, grate or chop cauliflower
Main preparation: Fry onion and garlic in coconut oil, add spices
Vegetables/Side dish: Gently heat cauliflower rice in a separate pan without oil ( approx. 5 min )
Seasoning & refining: Add lentils and coconut milk to the spices, bring to a boil
Mix & heat: Simmer everything for about 8 minutes , add some water if necessary
Serving & Garnishing: Serve with fresh coriander or lime wedge
⏱️ Preparation time: approx. 20–25 min
🥣 Servings: 1
🥶 Storage: max. 2 days in the refrigerator
🧪 Macro & Micronutrients (per serving)
macro | Crowd |
protein | approx. 20 g |
Carbohydrates | approx. 18 g |
Fat | approx. 16 g |
Micronutrient/active ingredient | Effect |
Leucin | Muscle building, mTOR trigger |
Curcumin | Anti-inflammatory, Nrf2 activation |
Lauric acid | Antimicrobial, ketogenic |
Quercetin | Immunomodulatory |
potassium | Muscle & nerve signal transmission |
⏰ Recommended intake & coaching integration
Time of day: Ideal as lunch or light evening meal
Combination tips: Fermented carrot juice or a zinc supplement goes well with this
Reset phase: ✅ Yes – ideal for mTOR activation in sensitive intestines
Module assignment: mTORCycle herbal, liver relief, digestive module
🛒 Shopping list
150 g red lentils (cooked)
100 ml coconut milk (full fat)
150 g cauliflower (grated)
30 g onion
1 clove of garlic
1 tsp turmeric
1 tsp coconut oil
cumin, salt
♻️ Variants & Options
Low histamine: Reduce onion and garlic or replace with asafoetida
Child-friendly: Keep the seasoning mild, puree the lentils a little
Gourmet: Garnish with roasted cashews and fresh mint
Low Carb: Already low carb with cauliflower instead of rice
