22 healthy curry recipes (2024)

FAQs

What is the healthiest curry you can eat? ›

Any Indian curries that are tomato-based, like tandoori, madras, jalfrezi, rogan and bhuna, are the lowest in calories. They average around 200-300 calories. If you want an even healthier option, consider a sauce-free dish like fish tikka (which is only 180 calories).

Curries can provide many health benefits, and they don't have to be full of saturated fats. The spices used in curries, such as turmeric, ginger and chilli, are known for their potent anti-inflammatory properties, as well as being of benefit to heart health and possible anticancer benefits.

A single portion of takeaway curry can contain over 1,000 calories and a huge amount of saturated fat, salt and sugar. You'd need to cycle for about three hours to burn it off. The best way to enjoy your favourite dishes is to ditch the takeaway and make your own.

Indian chef Maunika Gowardhan suggests using tomato purée, coconut milk or yoghurt as natural thickening agents to achieve the perfect consistency. Adding ground nuts such as almonds or peanuts can also be a great way to ensure your curry is a knockout.

1. Chicken tikka masala. It's a staple in any Indian takeaway order in Britain, but chicken tikka masala is actually the most unhealthy curry out there, according to Daisy. It typically uses double cream or full-fat yoghurt to thicken the sauce, meaning it contains as much fat as two McDonald's cheeseburgers.

While it can offer diverse flavors and some health benefits, consuming it excessively could lead to issues like excessive spice intake or potential digestive discomfort. Variety in your diet is key for balanced nutrition, so enjoying curry occasionally alongside other foods is a healthier approach.

Green curry is a healthier version of Thailand's yellow curry. The green sauce is lower in calories and a great option for those looking to make diet-friendly substitutions to their favorite dishes. For additional benefits, order extra vegetables and a lean protein like chicken to complete the meal.

We Recommend. It's possible, therefore, to maintain or even lose weight if you indulge in a rich curry daily, as long as you keep your total calorie count under control. But the converse is true too — it's possible to gain weight if you eat a healthy curry dish in addition to your usual fare.

Coconut milk may benefit health in several ways, such as by stimulating weight loss and lowering cholesterol. It can also add flavor to sweet and savory dishes and serve as an alternative to dairy milk. Coconut water is the liquid inside a coconut, while coconut milk comes from the fruit's white flesh.

Curry powder is an anti-coagulant so if you're already taking blood thinners, check with your doctor before indulging, in case there's a danger of excessive bleeding. It can also irritate the gallbladder too, so may not be good for people with gallbladder conditions.

What is the unhealthiest Indian food? ›

High sodium content: Many curry dishes contain high levels of sodium, which can contribute to high blood pressure and an increased risk of heart disease. Spicy food and acid reflux: Some curries are very spicy, which can cause heartburn and acid reflux in some people.

The actual sweetness and creaminess of such curries meanwhile, usually comes from fried onions and either cashews and/or dairy products. Instead of (or in addition to) onion, ground coconut may be used. White poppy seeds and/or watermelon seeds are also used in some creamy sauces.

Fenugreek (Methi)

This Indian spice is what people say "smells like curry." Of all Indian spices, this spice may be the most essential. You may use up to a few tablespoons in a family size dish near the end of the cooking process, but start with a teaspoon. Fenugreek seeds also have many health benefits.

The key ingredient in most Indian curries is a blend of spices known as garam masala. Garam masala typically contains a mixture of ground spices, such as cinnamon, cardamom, cumin, coriander, cloves, and black pepper.

Made up of meat and vegetables in a spiced sauce, usually accompanied by rice, curry can potentially claim 'good for you' status. The vegetables contain lots of minerals and nutrients, and turmeric – the main spice in most curry powders – has anti-inflammatory effects.

One Indian curry with low carbohydrate content is chicken tikka masala, which is made with yogurt and tomato-based sauce and typically served with rice. Another option is a vegetable-based curry such as saag paneer or chana masala which are made with spinach and chickpeas respectively.

Thai also tends to have fewer carbohydrates than other ethnic cuisines like Indian or Chinese. This makes Thai a great choice for those who are trying to lose weight! Thai is most often cooked with coconut oil, which is high in MCTs (medium-chain triglycerides).