High-Protein Greek Yogurt Lentil Curry

Creamy, flavorful and protein-packed, this lentil curry gets its rich texture from Greek yogurt instead of heavy cream. It’s perfect with rice, roti, or cauliflower rice—and can easily be made vegetarian.

🍽️ Servings

4 servings

💪 Approx. Protein

25–30 g per serving, depending on the lentils and Greek yogurt used.

🛒 Ingredients

For the Curry

• 1 cup dry red or brown lentils, rinsed
• 1 tbsp olive oil
• 1 medium onion, finely diced
• 3 cloves garlic, minced
• 1 tsp grated fresh ginger
• 2 medium tomatoes, finely chopped or 1 cup crushed tomatoes
• 2 cups water or low-sodium vegetable/chicken broth
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp turmeric
• 1 tsp garam masala
• ½ tsp paprika or Kashmiri chili powder
• ¼–½ tsp chili powder, optional
• ½ tsp salt, or to taste
• ½ tsp black pepper
• ½ tsp cumin seeds, optional

For the High-Protein Yogurt Finish

• 1 cup plain Greek yogurt
• 2–3 tbsp water, as needed
• 1 tbsp chopped fresh cilantro
• 1 tsp lemon juice

Optional Protein Boost

• ½ cup low-fat cottage cheese, blended until smooth or
• 100–150 g cooked shredded chicken for a non-vegetarian version

👩‍🍳 Instructions

1. Cook the lentils
2. Rinse the lentils thoroughly under cold water.
3. Add lentils and 2 cups water or broth to a saucepan.
4. Bring to a boil, then reduce to a simmer.
5. Cook for 15–25 minutes, depending on the type of lentils, until tender.
6. Stir occasionally and add a little more water if needed.
7. Make the curry base
8. Heat olive oil in a large skillet or pot over medium heat.
9. Add cumin seeds if using and cook for about 30 seconds.
10. Add diced onion and cook for 4–5 minutes until softened.
11. Add garlic and ginger. Cook for another minute.
12. Add tomatoes, cumin, coriander, turmeric, garam masala, paprika, chili powder, salt and black pepper.
13. Cook for 5–7 minutes, stirring occasionally, until the tomatoes break down and the mixture becomes thick and fragrant.
14. Combine
15. Add the cooked lentils to the curry mixture.
16. Stir well.
17. Simmer uncovered for 5–10 minutes.
18. Add a splash of water if the curry becomes too thick.
19. Taste and adjust the salt and spices.
20. Add the Greek yogurt

Important: Don’t add cold Greek yogurt directly to a rapidly boiling curry, as it can separate.

1. Place the Greek yogurt in a bowl.
2. Whisk it with 2–3 tablespoons of water until smooth.
3. Reduce the curry to low heat.
4. Slowly stir the yogurt into the curry.
5. Warm gently for 1–2 minutes without allowing it to boil.
6. Finish

Turn off the heat and stir in lemon juice and fresh cilantro.

Serve hot with extra Greek yogurt and cilantro on top.

🍋 Serving Ideas

For a higher-protein, balanced meal, serve with:

• Cauliflower rice + grilled chicken
• A small portion of brown or basmati rice
• Whole-grain roti
• Steamed vegetables
• Cucumber, tomato and Greek-yogurt salad

⭐ Extra-Creamy Protein Version

Blend ½ cup of the cooked lentils with ½ cup Greek yogurt, then stir the mixture back into the curry. It makes the curry thick and creamy while adding extra protein—without needing cream or coconut milk.

No added sugar needed, and you can skip the maple syrup/sweeteners entirely.