healthy curry

This vegetarian low-calorie chickpea curry makes a wonderful, easy after-work meal, and is ready in less than 20 minutes. It's also vegan if you leave out the egg. 

Each serving provides 441 kcal, 26g protein, 92g carbohydrates (of which 8.5g sugars), 20g fat (of which 3.5g saturates), 15g fibre and 0.6g salt. 

With a GI of 45 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a>.

Chickpea, spinach and egg curry

eggs

olive oil

tsp cumin seeds

tsp black mustard seeds

tbsp medium curry powder,

garlic

ginger

tin chopped tomatoes

tin chickpeas,

lemon juice

milliliters/3½fl water

baby leaf spinach

salt and black pepper

tbsp chopped fresh coriander, to garnish

A crowd-pleasing easy chicken curry, packed with Chinese flavours. Serve over rice.

Each serving provides 487 kcal, 37g protein, 66g carbohydrates (of which 10.5g sugars), 7g fat (of which 1.5g saturates), 4.5g fibre and 2g salt. 

Chinese chicken curry

250 grams/9 ounces long grain or basmati rice

500 grams/1lb 2 ounces skinless, boneless chicken thighs, cut into bite-sized pieces

tbsp dark soy sauce

tbsp cornflour

tsp Chinese five-spice powder

vegetable oil

brown onions, thickly sliced

tbsp ginger

tbsp garlic

tbsp mild curry powder

600 milliliters/20fl oz chicken stock

pineapple

water chestnuts

peppers,

Vegetable curry is a good choice when you’re on a diet because vegetables are so low in calories, which means you can have a generous portion. This very low-calorie dish provides three of your five-a-day. It's also vegan.

Each serving provides 300 kcal,11g protein, 40g carbohydrate (of which 27g sugars), 8g fat (of which 0.5g saturates), 12.5g fibre and 1.3g salt.


Butternut squash curry with cauliflower 'rice'

cauliflower florets

tsp rapeseed oil

onion (75 grams/2½oz peeled weight), chopped

250 grams/9 ounces butternut squash,

garlic clove, finely chopped

tbsp curry paste (see tip)

tomatoes

150 milliliters/5fl oz vegetable stock

grams/1½oz baby spinach, washed (frozen is also fine)

Looking for an easy and healthy weeknight curry? Skip the take out, and make this Chicken Dhansak with lentils. Packed full of flavor, this restaurant-style curry brings the creaminess of lentils together with traditional South Asian spices to create a hearty and nourishing meal for the entire family. Sprinkle with fresh cilantro and grated ginger for that perfect garnish.

Chicken Dhansak

chicken

sunflower oil

curry powder

paprika

turmeric powder

tsp sea salt

lemon juice (juice of 1 lemon, medium)

brown lentils

water (to cook lentils)

water (to cook curry)

onion (large, finely chopped)

½ inch ginger (fresh, grated)

curry leaves

green chili (reduce according to taste)

tomatoes (small, diced in small pieces)

tsp garam masala

cilantro (fresh, finely chopped)

In a bowl, add chicken, oil, curry powder, paprika, turmeric, salt and lemon juice and mix well

Marinate the chicken overnight

Soak the lentils for 15 mins and discard the water

Transfer to pressure cooker, add the water and cook for 10 mins. If you don't have a pressure cooker, simply boil in a pot.

Drain the water from the lentils and set aside.

In a wide based pot, add the chicken, ¼ cup water and cover. Cook over medium heat for 10 mins

Stir in the onion, ginger, curry leaves, chilies, tomatoes and lemon juice and cover. Continue to cook for another 15 mins

Add the cooked lentils and cook for 5-10 mins to combine the flavors and cook through the chicken. Cover the pot with the lid during this process

Sprinkle with garam masala, fresh ginger, cilantro and squeeze of lemon juice

If using a slow cooker: fry the onions and spices in a separate pan and then add on top of the chicken and lentils in the slow cooker. Cook for 4 hours on high or 8 hours on low until the chicken is cooked through.

Rich, creamy chicken korma is usually forbidden territory if you’re watching your weight, but we’d hate you to miss out so we’ve come up with our healthy chicken curry recipe. Add extra chilli if you like.
294 calories per portion (without rice)

The Hairy Bikers' chicken korma

boneless, skinless chicken breasts (about 600 grams/1lb 5 ounces)

black pepper

grams/1 ounces low-fat natural yoghurt

large onions, chopped (400 grams/14 ounces prepared weight)

garlic cloves,

root

cardamom pods, seeds crushed

tbsp cumin

tbsp coriander

turmeric

¼ tsp hot chilli powder

bay leaf

cloves

plain flour

saffron

tsp caster sugar

½ tsp fine sea salt, plus extra to season

tbsp double cream

coriander,

Creamy and healthy - a winning combination for this curry, which can be easily adapted to suit all the family if some want to add meat

Creamy veggie korma

onion, finely chopped

cardamom pods, bashed

tsp each ground cumin and coriander

½ tsp ground turmeric

green chilli, deseeded (if desired) and finely chopped

garlic clove, crushed

ginger,

mixed vegetable,

vegetable stock

frozen peas

yogurt

tbsp ground almonds (optional)

chicken breast per portion

toasted flaked almonds, chopped coriander, basmati rice or naan bread

Heat the oil in a large pan. Cook onion with the dry spices over a low heat for 5-6 mins until the onion is light golden. Add the chilli, garlic and ginger and cook for 1 min, then throw in the mixed vegetables and cook for a further 5 mins.

Divide the mixture appropriately between two pans if serving vegetarians and meat eaters. Chop the chicken into small chunks and stir into one pan. Add the stock, dividing between the pans appropriately, and simmer for 10 mins (if only cooking the veggie version in one pan, use 300ml stock; if dividing between two pans, add 250ml to each). Divide the peas, if necessary, and add, cooking for 3 mins more until the veg are tender and the chicken is cooked through.

Remove from the heat and stir through the yogurt and ground almonds, if using. Serve sprinkled with the toasted almonds and coriander, with basmati rice or naan bread on the side.

Making your own curry paste for this lamb rogan josh recipe is the healthier way to go and it's actually really easy. Here is a fresh, flavourful curry that’s low on calories and easy to put together.
 
This lamb curry sauce provides 280kcals, 13g fat (5.5g saturated fat), 33g protein, 2g fibre, 6g carbs (of which 5g sugar) and 0.6g salt per portion.

Lamb rogan josh

fresh coriander, stalks and leaves separated

red chilli,

coriander

tsp cumin seeds,

tsp black peppercorns,

salt

tomato purée

tbsp groundnut oil

cinnamon

cardamom pods,

bay leaves

onion, roughly chopped

lamb

100 grams/3½oz fat-free natural yoghurt

This budget version of a Thai jungle chicken curry is packed with healthy veggies. Feel free to customise as you like.

Jungle chicken curry with rice

kaffir lime leaves (frozen, fresh or dried)

chicken stock cube,

275 grams/9¾oz long-grain or basmati rice

chicken breasts, boned, skinned,

baby sweetcorn, trimmed, halved diagonally

tbsp Thai red curry paste

tbsp Thai fish sauce (nam pla)

tsp cornflour

spinach leaves

basil leaves (optional)

A rescue recipe for when there's nothing in the fridge, or when you fancy something cheap, delicious and filling

Kidney bean curry

garlic cloves, finely chopped

pack

tsp cumin

tsp ground paprika

can chopped tomatoes

kidney beans,

basmati rice, to serve

Heat the oil in a large frying pan over a low-medium heat. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and just starting to colour. Add the garlic, ginger and coriander stalks and cook for a further 2 mins, until fragrant.

Add the spices to the pan and cook for another 1 min, by which point everything should smell aromatic. Tip in the chopped tomatoes and kidney beans in their water, then bring to the boil.

Turn down the heat and simmer for 15 mins until the curry is nice and thick. Season to taste, then serve with the basmati rice and the coriander leaves.

This Slow Cooker Beef Curry is an easy and comforting meal with a kick of spice. Slow cooked chunks of tender beef in a rich and spicy sauce served over a bed of rice.

Slow Cooker Beef Curry

400 g braising steak (trimmed of fat and cut in to chunks)

shallots

red chilli (finely diced)

tsp turmeric

tbsp each of ground cumin, ground coriander and garam masala ( )

400 g chopped tomatoes (canned)

tomato puree

tbsp fat free natural yogurt

g coriander

Sea salt and black pepper

rice (to serve)

Preheat your slow cooker to low. Heat the oil in a frying pan over a high heat and then add the steak and brown for 2-3 minutes. Transfer the steak to the slow cooker pot.

Add the shallots, garlic, ginger and chilli to the frying pan and cook over a low heat for 2 minutes. Add all the spices and salt and pepper, stir well and cook for a further 1 minute.

Add the shallot mixture to the slow cooker pot along with the chopped tomatoes and tomato puree and stir well. Cook on high for 4 hours or low for 8 hours until the beef is tender.

Stir through the yogurt and fresh coriander and serve with rice.

https://embed.mediavine.com/videos/ffrgkxz4anrz7vil4dwp

This Slow Cooker Beef Curry is an easy and comforting meal with a kick of spice. Slow cooked chunks of tender beef in a rich and spicy sauce served over a bed of rice. It’s made with spices you probably already have in your cupboard and it freezes really well too, so you can have leftovers for meals in the week. You can make it as this “fakeaway’ as spicy or as mild as you like too.

This vegetarian Indian potato and cauliflower curry is a brilliant meal to make on the cheap.

Each serving provides 342kcal, 11g protein, 41g carbohydrate (of which 11g sugars), 13g fat (of which 4g saturates), 9g fibre and 0.7g salt.

Saag aloo with roasted gobi curry

½ head white cauliflower

cauliflower

ghee oil

fresh root ginger,

½ tsp ground fenugreek

green chillies

½ tsp chilli powder

potatoes,

450 grams/1lb baby spinach leaves, washed

250 grams/8 ounces tomatoes, chopped

sugar

basmati rice

Try this chicken and vegetable balti for a healthy curry that is quick and easy to prepare.

As part of an <a href="http://www.bbc.co.uk/food/collections/intermittent_dieting_recipes">Intermittent diet</a> plan, 1 serving provides:
1 of your 3 daily low-fat dairy portions
2 of your 6 daily vegetable portions
This meal provides 
341 kcal, 40g protein, 30.5g carbohydrate (of which 20.5g sugars), 6g fat (of which 1.5g saturates), 9g fibre and 0.6g salt per portion.

Chicken and vegetable balti

calorie controlled cooking oil spray

onion,

chicken thighs, boned and skinned

red pepper, deseeded and cut into 3cm/1in chunks

yellow pepper, deseeded and cut into 3cm/1in chunks

150 grams/5½oz fat-free natural yogurt

tbsp curry powder

garlic cloves, thinly sliced

This high-protein chicken dhansak curry with lentils is the perfect weekday supper to warm you up. 

With a GI of 50, this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a> and provides 457 kcal per portion.

Chicken dhansak

low-calorie cooking spray

onions, finely chopped

garlic cloves, crushed

Top 23 healthy curry recipes from across the web

The most viewed healthy curry recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Chickpea, spinach and egg curry

Chinese chicken curry

Butternut squash curry with caulifl...

Chicken Dhansak

The Hairy Bikers' chicken korma

Creamy veggie korma

Lamb rogan josh

Jungle chicken curry with rice

Kidney bean curry

Slow Cooker Beef Curry

Saag aloo with roasted gobi curry

Chicken and vegetable balti

Chicken dhansak

Chicken jalfrezi

Healthier lamb bhuna

Cauliflower and Potato Curry

West Indian sweet potato curry

Mushroom, chickpea and spinach curr...

Vegetable dhansak

Almond chicken curry

🦑 Squid curry with turmeric rice

Healthy Butter Chicken & Caulif...

Tofu Thai green curry

Top 23 healthy curry recipes from across the web

The most viewed healthy curry recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Chickpea, spinach and egg curry

Chinese chicken curry

Butternut squash curry with caulifl...

Chicken Dhansak

The Hairy Bikers' chicken korma

Creamy veggie korma

Lamb rogan josh

Jungle chicken curry with rice

Kidney bean curry

Slow Cooker Beef Curry

Saag aloo with roasted gobi curry

Chicken and vegetable balti

Chicken dhansak

Chicken jalfrezi

Healthier lamb bhuna

Cauliflower and Potato Curry

West Indian sweet potato curry

Mushroom, chickpea and spinach curr...

Vegetable dhansak

Almond chicken curry

🦑 Squid curry with turmeric rice

Healthy Butter Chicken &amp; Caulif...

Tofu Thai green curry

The most viewed healthy curry recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Healthy Butter Chicken & Caulif...