Carrot and orange curry with peanut butter

Ingredients

• Oil (coconut or peanut) – 1 tbsp
• Onion or shallot – 1 smaller one
• Fresh ginger (finely chopped) – 1 tsp
• Carrots – 3–4 large
• Orange zest (organic) – from 1 orange
• Orange juice – from ½–1 orange (to taste)
• Red lentils – 150 g (alternative: 1 can of chickpeas, drained)
• Ground cumin – 1 tsp
• Cinnamon – ½ tsp
• Smoked (or sweet) paprika – ½ tsp
• Ground chili – ½–1 tsp (optional)
• Peanut butter (100%) – 2 tbsp
• Coconut milk or vegetable stock – 300–400 ml
• Salt, black pepper – to taste
• Lime or lemon juice – to taste

To serve

• Rice / bulgur / quinoa
• Roasted peanuts
• Fresh cilantro or parsley

Method

1. Sauté the onion in the oil until lightly golden.
2. Add the ginger, cumin, cinnamon, paprika and chili. Fry briefly to release the aroma.
3. Slice the carrots into rounds, add them to the pot and stir. Add the lentils (or the chickpeas).
4. Pour in the coconut milk or stock and simmer for about 15–20 minutes, until the carrots are soft.
5. Blend about a third of the curry with an immersion blender and return it to the pot.
6. Stir in the peanut butter, orange zest and juice. Season with salt, black pepper and lime or lemon juice.

Serving

Serve with rice, bulgur or quinoa. Sprinkle with roasted peanuts and fresh cilantro or parsley.

Key ingredients

Carrot

Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.

Ginger

Warming; supports digestion and circulation, anti-inflammatory; traditionally used for nausea and cold.

Onion

Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.

Cumin

Supports digestion and eases bloating; a source of iron.

Cinnamon

Stabilises blood sugar, warms, adds aromatic sweetness without sugar.

Black (beluga) lentils

Protein, fibre and iron; low glycaemic index.

Chickpeas

Protein, fibre and satiety; the base of hummus.

Coconut milk

Plant fat for creaminess without dairy; medium-chain fats.

Chilli / hot pepper

Capsaicin — boosts circulation and metabolism; in small amounts supports digestion.

Red lentils

Quickly digestible protein; cooks down to a creamy texture.

Peanut butter

Protein and healthy fats; a creamy base for sauces.

Red bell pepper

High in vitamin C and antioxidants; sweet once roasted.

Why it’s good for the body

• Carrots are rich in beta-carotene and fiber.
• Peanut butter provides plant protein and healthy fats.
• Ginger and warming spices traditionally support digestion.
• Coconut milk adds a gentle creaminess and energy.

Traditional and functional notes on the ingredients — not medical claims.

Notes

• The dish is naturally gluten-free.
• You can adjust the consistency with the amount of liquid.
• It tastes great the next day too, after resting.