GUT-LOVING DAHL WITH ROASTED AUBERGINE

When the weather turns cold, our bodies naturally crave warm, comforting food. Digestion slows slightly in winter, appetite often increases, and meals that feel grounding and nourishing become essential. This is where fibre-rich, cooked meals with warming spices are especially supportive.

This Gut-Loving Dahl with Roasted Aubergine is a simple yet deeply satisfying winter recipe designed to support gut health, fullness and steady energy. It’s creamy and comforting, made with lentils, chickpeas, pumpkin and gentle spices that warm you from the inside out.

It’s the kind of meal that feels cosy without being heavy, perfect for weekday lunches, easy dinners and leftovers that taste even better the next day.

Why fibre is essential for gut health

Fibre plays a central role in digestive health, helping to support regular bowel movements, nourish beneficial gut bacteria and keep blood sugar levels stable. However, many people struggle to eat enough fibre, particularly during winter when meals tend to become more refined and comfort-focused.

This dahl provides approximately 14 grams of fibre per serving, coming from red lentils, chickpeas, pumpkin, aubergine and spinach. Because all ingredients are well cooked and combined with healthy fats, the fibre is gentler on digestion.

Ginger, curry, smoked paprika and cumin gently stimulate digestive processes and add warmth to meals, which can feel particularly comforting during colder months.

Combined with coconut milk and a spoon of peanut butter, these spices create a creamy, satisfying base that supports digestion while delivering depth and richness. The result is a plant-based curry that feels indulgent, nourishing and easy to digest.

Gut-Loving Dahl with Roasted Aubergine

Serves: 4
Prep time: 10 minutes
Cook time: 25 minutes

Ingredients

For the dahl:
1 tbsp olive oil (or ghee)
1 white onion, finely diced
2 garlic cloves, minced
1 thumb-size piece fresh ginger, minced
1 medium red pepper (capsicum), diced
½ tsp smoked paprika
1 tbsp curry powder
100 g red lentils (dry)
300 g pumpkin or squash, cut into small cubes
1 tin chickpeas (400 g, drained weight approx. 240 g)
1 tin chopped tomatoes (400 g)
1 tin full-fat coconut milk (400 g)
1 large tbsp peanut butter
Salt and black pepper, to taste

2 large handfuls fresh spinach (or frozen)
Juice of 1 lime

For the roasted aubergine:
1 large aubergine, cubed
½ tsp cumin
2 tbsp olive oil
Salt and pepper

To serve:
Coconut yoghurt, basmati rice or GF flatbread

Method

Heat the olive oil or ghee in a large pot over medium heat. Add the onion, garlic, ginger and red pepper and cook gently for five to eight minutes until soft.

Add the smoked paprika, curry powder, salt and pepper and cook for another minute until fragrant.

Stir in the lentils, pumpkin, chickpeas, chopped tomatoes, coconut milk and peanut butter. Half-fill the tomato tin with water and add it to the pot. Stir well, bring to a gentle simmer, cover and cook for around 25 minutes, until the lentils are soft and the pumpkin is tender.

Meanwhile, preheat the oven to 200°C (180°C fan). Toss the aubergine with olive oil, cumin, salt and pepper. Roast for about 20 minutes, turning, until golden and tender.

Once the dahl is cooked, stir in the spinach and lime juice and cook for a few minutes until wilted.

Serve warm, topped with roasted aubergine, coconut yoghurt and fresh herbs, alongside rice or flatbread if desired.