Curry recipes to spice up your life

Emma Brown - Nutritionist | 27 Sep, 2020

Spices such as chilli, cumin and turmeric can have many health benefits, such as reducing inflammation and improving cardiovascular health. Most curry recipes use a range of common spices, and what's best is they taste delicious! So why not try your hand at a few of these curries for a delicious meal with added health benefits?!

Healthy chicken curry

Healthy chicken curry

Serves 2 - 547 kcals per serving

Kcals Fat Sat fat Carbs Sugar Fibre Protein Salt
547 7.4g 1.1g 70g 13.5g 6.3g 47.1g 1.25

Ingredients

  • Frylight
  • 1 medium onion, chopped
  • 2 tbsp madras curry paste
  • 2 chicken breasts, chopped
  • 4 vine ripened tomatoes, cut into 8 pieces
  • 100g spinach, raw
  • 4 tbsp low fat natural yogurt
  • Handful of chopped coriander
  • 130g basmati rice (dried)

Method

  1. Heat a non-stick pan with Frylight and cook the onion for 3 minutes until soft.
  2. Add the curry paste and fry for another minute.
  3. Add the chicken and chopped tomatoes with a little water.
  4. Cover pan with lid and cook for 15-20 minutes.
  5. Now place the rice in another small pan and cover with water for about 10 minutes.
  6. Add the spinach to the curry and stir through. Cover again and cook for a couple of minutes until the spinach wilts.
  7. Remove pan from heat. Stir in the yogurt and coriander.
  8. Serve with the rice. Enjoy!
Chickpea & sweet potato curry

Chickpea & sweet potato curry

Serves 2 - 547 kcals per serving

Kcals Fat Sat fat Carbs Sugar Fibre Protein Salt
547 7.6g 2.5g 102.4g 19.7g 15.3g 19.9g 2.55g

Ingredients

  • 110g basmati rice (dried)
  • 400g tin chopped plum tomatoes
  • 200g sweet potatoes
  • 400g tin chickpeas, drained
  • 1 vegetable stock cube in 450ml water
  • 1 clove garlic, crushed
  • 1 onion, finely diced
  • 30ml half fat crème fraîche
  • 1 tsp korma curry powder
  • Fresh coriander

Method

  1. Chop the sweet potato into large chunks and fry until tender (about 10 minutes). Then chop into 2cm cubes.
  2. Dry fry the onion and garlic in a non-stick pan over a low heat until soft, about 5 minutes.
  3. Add the curry powder and stir for 1 minute.
  4. Add the can of chopped plum tomatoes, the drained chickpeas, the sweet potato and half the stock. Stir and simmer for about 10 minutes.
  5. When the liquid has reduced, add the remaining stock. Simmer until the curry is nice and thick (about another 10 minutes). Start the rice now, usually about 10 minutes for basmati.
  6. When ready to serve, remove from the heat and stir in the crème fraîche.
  7. Serve with the rice.
Turkey curry & cauliflower rice

Turkey curry & cauliflower rice

Serves 4 - 256 kcals per serving

Kcals Fat Sat fat Carbs Sugar Fibre Protein Salt
256 5.7g 1.1g 21.3g 9.8g 5.4g 32.1g 0.32g

Ingredients

  • 1 tbsp olive oil
  • 1 onion, finely sliced
  • 2 garlic cloves, crushed
  • 2 tsp chopped ginger
  • 2 tbsp curry powder
  • 400g tin chopped tomatoes
  • 200g potatoes
  • 300g turkey, diced
  • 1 whole cauliflower (stalk removed) and roughly chopped
  • A handful of coriander leaves, roughly chopped to serve

Method

  1. Heat the oil in a pan and fry the onions until soft.
  2. Add in the garlic, ginger and curry powder and cook for a few minutes.
  3. Add the turkey and potatoes and mix in the spices.
  4. Add the chopped tomatoes to the pan and some water or stock if required. Cook for 15-20 minutes.
  5. Put the roughly chopped cauliflower florets into a blender and whiz for a few seconds until it resembles rice sized pieces.
  6. Place the chopped cauliflower in a microwavable bowl and cover with cling film, pierce and cook for around 5-7 minutes.
  7. Serve the curry on a bed of cauliflower rice and garnish with the chopped coriander leaves.
Potato & spinach curry

Potato & spinach curry

Serves 1 - 423 kcals per serving

Kcals Fat Sat fat Carbs Sugar Fibre Protein Salt
423 10.6g 6.4g 73.5g 12.5g 11.3g 12.8g 0.23g

Ingredients

  • 60ml half fat crème fraîche
  • ½ tsp cumin
  • Fresh coriander
  • 1 tsp curry powder
  • 1 tsp paprika
  • 1 garlic clove
  • 300g potatoes
  • 3 mushrooms
  • ½ a head of cauliflower
  • Large handful of spinach
  • 1 small onion

Method

  1. Mix all the spices with the crème fraîche and leave the mixture overnight.
  2. Dice the potato and then bake in the oven for about 20 minutes at 180°C.
  3. Whilst the potato is cooking, dice the cauliflower, onion, garlic, mushrooms and fry in a saucepan.
  4. When the potato is cooked add it to the other vegetables along with the chopped spinach.
  5. Get the crème fraîche sauce out of the fridge and stir into the vegetables until warmed through.
Goan fish curry

Goan fish curry

Serves 4 - 204 kcals per serving

Kcals Fat Sat fat Carbs Sugar Fibre Protein Salt
204 4.7g 2.6g 10.8g 6.6g 3.8g 29.8g 0.38g

Ingredients

  • Frylight
  • 2 onions, grated (or very finely chopped)
  • 2 long green chillies, de-seeded and finely sliced
  • 2 garlic cloves, finely chopped
  • 4cm fresh ginger, peeled and grated
  • 2 tsp ground cumin
  • 2 tsp ground turmeric
  • 2 tsp garam masala
  • 2 tsp ground coriander
  • 3 cardamom pods split
  • 2 bay leaves
  • 150ml reduced fat coconut milk
  • 400g tin chopped tomatoes
  • 5 tbsp water
  • 600g skinless haddock fillet, cut into chunks
  • Juice of half a lime
  • 2 tbsp chopped fresh coriander

Method

  1. Spray Frylight into large heavy based pan. Fry onion over medium heat, stirring frequently for 7 minutes until softened and starting to colour.
  2. Stir in chillies, garlic, ginger, spices, cardamom seeds and bay leaves. Cook for 1 minute.
  3. Add coconut milk, tomatoes and water and bring to boil. Reduce heat and simmer, part covered for 5 minutes.
  4. Add haddock, continue to simmer part covered, stirring occasionally (try not to break up fish) for 10 minutes until sauce has reduced and thickened.
  5. Season to taste, add lime juice and serve sprinkled with coriander and brown rice (just add the extra rice calories).
Veggie recipes

Creamy paneer curry

Serves 2 - 524 kcals per serving

Kcals Fat Sat fat Carbs Sugar Fibre Protein Salt
524 24.2g 11.0g 51.8g 18.6g 10.1g 23.0g 2.40g

Ingredients

  • Frylight
  • 1 onion, diced
  • 2 garlic cloves, crushed
  • 1 red chilli, finely chopped
  • 2 tbsp tikka masala curry paste
  • 400g tin chopped tomatoes
  • 100g paneer, cubed
  • 100g frozen peas, thawed
  • Small handful fresh coriander, chopped
  • 2 chapatis

Method

  1. Place a frying pan over a medium heat and spray with Frylight. Once hot, add the onion and cook for 2 minutes until starting to soften.
  2. Add the garlic and chilli to the onions and cook for a further 2 minutes.
  3. Add the curry paste and heat through for a further minute, then add the chopped tomatoes and 50ml of water and stir through. Cover and reduce the heat, then leave to simmer.
  4. Meanwhile, place another frying pan over a medium heat and spray with Frylight. Cook the paneer for 4-5 minutes, turning regularly, until golden.
  5. Add the paneer to the sauce, along with the peas and heat through for a further 5 minutes.
  6. Garnish with coriander and serve with a chapati.
Vegan meals

Red lentil dahl

Serves 4 - 459 kcals per serving

Kcals Fat Sat fat Carbs Sugar Fibre Protein Salt
459 15.1g 7.3g 59.6g 10.5g 17.0g 23.4g 1.70g

Ingredients

  • 1 tbsp of olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, crushed
  • 1 inch piece of fresh ginger, finely chopped
  • 400g tin chopped tomatoes
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 1 tsp paprika
  • ½ tsp salt
  • 400ml tin lighter coconut milk
  • 300g dried red split lentils
  • 600ml water
  • 8x Sharwoods poppadoms
  • 4 slices of fresh lime

Method

  1. Place a frying pan over a medium heat and add the oil.
  2. Once hot, add the onion and cook for 2-3 minutes until starting to soften. Add the garlic and ginger and cook for a further 2 minutes.
  3. Add the chopped tomatoes, spices, salt, coconut milk, water and lentils, and combine well. Bring to the boil, then reduce the heat to low and simmer for 25-30 minutes until the lentils are tender.
  4. Serve the dahl garnished with fresh coriander and a slice of lime, with 2 poppadoms per person.
Vegan meals

Cauliflower, chickpeas and tomato curry

Serves 4 - 451 kcals per serving

Kcals Fat Sat fat Carbs Sugar Fibre Protein Salt
451 14.2g 7.5g 67.3g 10.9g 9.3g 14.9g 1.00g

Ingredients

  • 1 large cauliflower head, cut into florets
  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, crushed
  • 1 inch piece of fresh ginger, finely chopped
  • 1 tbsp tomato puree
  • 400g tin chopped tomatoes
  • 400ml tin lighter coconut milk
  • 1 tsp ground cumin
  • 1 tsp ground garam masala
  • 1 tsp ground hot curry powder
  • ½ tsp salt
  • 400g tin of chickpeas, drained
  • 600g cooked rice (wholegrain is best)
  • Small handful of fresh coriander, chopped

Method

  1. Bring a pan of water to the boil and cook the cauliflower florets for 6-8 minutes
  2. Meanwhile, place a frying pan over a medium heat and add the oil.
  3. Once hot, add the onion and cook for 2-3 minutes until starting to soften. Add the garlic and ginger and cook for a further 2 minutes.
  4. Next, add the tomato puree and cook for 1 minute, then add the chopped tomatoes, coconut milk, spices and salt.
  5. Drain the cauliflower and add to the sauce, along with the chickpeas. Reduce the heat to low and simmer for 10 minutes.
  6. Serve with 150g cooked rice per person, garnished with fresh coriander.
Slow cooker beef curry

Slow cooker beef curry

Serves 6 - 447 kcals per serving

Kcals Fat Sat fat Carbs Sugar Fibre Protein Salt
447 17.7g 6.2g 51.2g 9.8g 3.3g 22.9g 0.29g

Ingredients

  • 500g brisket beef joint
  • 20ml olive oil
  • 2 medium onions, diced
  • 2 garlic cloves, minced
  • 2 red chillies, deseeded and diced
  • 1 inch piece of ginger, peeled and grated
  • 3 tsp ground cumin
  • 3 tsp ground coriander
  • 1 tsp turmeric
  • 2x 400g tins of chopped tomatoes
  • 1 tsp garam masala
  • 150g low fat natural yogurt
  • 450g dried rice

Method

  1. Heat a teaspoon of the olive oil in a frying pan and brown the beef joint. Place the browned meat into a slow cooker.
  2. Heat the remaining oil in a frying pan and fry the onions for 5 minutes. Add the garlic, chilli and ginger and fry for another 2-3 minutes. Transfer to slow cooker.
  3. Add the spices and chopped tomatoes to the slow cooker, then fill one of the empty cans with water and add.
  4. Stir all ingredients together and press down the meat to ensure everything is covered in liquid.
  5. Cook on low for 6-7 hours. About half an hour before serving, add the garam masala and yoghurt and season to taste with salt and a little more chilli.
  6. Before serving, gently break up the meat into chunks. Serve with 125g cooked rice per person and garnish with coriander.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.