What is the healthiest thing to order from curry?

According to BBC Food, a single portion of takeaway curry can contain over 1,000 calories, but that doesn't mean it's an automatic no-go for healthy eating. To enjoy your meal without compromising health goals, it's essential to understand what is the healthiest thing to order from curry, focusing on smart choices from the menu.

Quick Summary

This guide reveals the best low-calorie, low-fat curry options, covering grilled dishes, plant-based curries, and lean proteins. It provides tips for healthier side dishes and key things to avoid when ordering from a curry restaurant.

Key Points

• Opt for Tandoori Dishes: Dishes like Tandoori Chicken are grilled in a clay oven, resulting in high-protein, low-fat options.

• Choose Vegetable or Lentil Bases: Curries like Chana Masala (chickpea) or Daal (lentil) are packed with fiber and plant-based protein.

• Favor Tomato-Based Curries: Select curries with a tomato or broth base, such as Jalfrezi or Bhuna, over heavy cream or coconut milk-based sauces.

• Mind Your Sides: Choose plain rice, roti, or chapati instead of pilau rice and naan to reduce calorie intake.

• Load Up on Vegetables: Incorporate vegetable-based side dishes like saag (spinach) or aloo gobi (cauliflower and potato) to boost nutrients.

Navigating the Curry Menu for Optimal Health

Many people associate curry with heavy, creamy sauces and high-calorie dishes. While some versions fit this description, a world of nutritious options awaits the informed diner. The key to a healthy curry lies in its ingredients and cooking method. By choosing dishes based on fresh vegetables, lean proteins, and lighter, tomato-based sauces, you can indulge in the rich flavors of Indian and other curries without the guilt.

Prioritizing Lean Protein and Plant-Based Dishes

When scanning the menu, look for dishes that feature lean protein sources or are packed with vegetables and legumes. These options typically provide more nutrients and fewer calories than cream-heavy alternatives.

• Tandoori Chicken: This is often one of the healthiest choices on an Indian menu. The chicken is marinated in yogurt and spices before being cooked in a tandoor, a clay oven, which causes excess fat to drip away. This results in a dish that is high in protein and low in fat.
• Chana Masala: A staple chickpea curry, this dish is naturally high in fiber and plant-based protein. It is typically made with a tomato and onion base, making it a great low-calorie, fulfilling option.
• Daal: This is a lentil-based curry that comes in many varieties, such as Tadka Daal or Masoor Daal. Lentils are an excellent source of protein and fiber, promoting digestive health and making you feel full for longer.
• Jalfrezi: This curry involves stir-frying meat or vegetables with spices, typically in a tomato-based sauce with plenty of onions and bell peppers. This cooking method uses less oil than a deep-fried dish and incorporates a healthy dose of vegetables.
• Bhuna: A thick, intensely flavored curry that is slow-cooked with spices in a small amount of oil, without the addition of extra liquid. It contains less oil than creamy alternatives and is full of aromatic flavor.
• Saagwala: Often featuring spinach (saag) blended with chicken or paneer, this dish is a fantastic way to incorporate iron and fiber-rich leafy greens into your meal. When made with a light base, it is a nutrient-dense choice.

Smart Side Dishes and What to Avoid

Your choice of sides can significantly impact the overall health of your meal. Opting for lighter carbohydrates and vegetable sides can balance out even a more indulgent main course.

• Side Dishes to Choose: Look for plain basmati rice, which is a better carbohydrate choice than rich pilau rice. Whole wheat roti or chapati are excellent, low-fat alternatives to naan bread, which is often cooked with butter or ghee. Cucumber raita, a yogurt-based dip, adds a refreshing contrast and contains probiotics beneficial for gut health.
• Side Dishes to Limit or Avoid: Be cautious of pilau rice, naan bread, bhajis (fried vegetable fritters), pakoras (fried battered vegetables), and samosas, as they are typically high in refined carbs and unhealthy fats.

Comparison Table: Healthy vs. Unhealthy Curry Orders

Feature	Healthiest Choices	Unhealthiest Choices	Explanation
Dish Examples	Tandoori Chicken, Chana Masala, Jalfrezi, Daal	Korma, Pasanda, Tikka Masala (creamy), Butter Chicken	Creamy curries often use excessive cream, ghee, or coconut milk, leading to high saturated fat content.
Cooking Method	Grilling (tandoori), Sautéing (jalfrezi), Simmering (daal)	Heavy frying, simmering in fatty sauces	Healthier options use methods that require less oil and rely on spices for flavor, not fat.
Sauce Base	Tomato-based, Yogurt-based, Broth-based	Cream-based, Coconut milk-based	Lighter bases mean significantly lower calories and saturated fat.
Key Ingredients	Lean protein (chicken, fish), vegetables, legumes (chickpeas, lentils)	Rich fats, sugar, processed ingredients	Prioritizing fiber-rich and lean options improves nutrient density.

The Power of Spices in Your Curry

Beyond their incredible flavor, the spices used in curry provide numerous health benefits. Incorporating dishes rich in these spices can boost your overall well-being.

• Turmeric: Contains a powerful compound called curcumin, known for its potent anti-inflammatory properties, which can help with conditions like arthritis.
• Ginger and Garlic: Aid in digestion and have immune-boosting properties.
• Cumin and Coriander: Also known for their digestive benefits and ability to help with digestion.

Tips for Ordering a Healthier Meal

1. Ask Questions: Don't be afraid to ask your server how a dish is prepared. Inquire about the base and whether cream or ghee is used.
2. Request Customizations: Ask for sauces on the side or for vegetables to be added to your curry to boost the fiber content.
3. Drink Water: Starting with a large glass of water can help with digestion and hydration.
4. Control Portions: Indian restaurant servings can be generous. Consider sharing a main course or taking some home for leftovers to manage portion sizes.
5. Look for Vegetarian Specials: Many restaurants offer vegan or vegetarian specialties that are naturally low in calories and high in fiber. Lentil-based curries (daal) are always a great bet.

For more expert advice on navigating Indian menus, check out this guide from a UK-based food resource: ChefOnline's Guide to Low-Calorie Indian Food.

Conclusion

Making a healthy choice at a curry restaurant is not only possible but can also be incredibly rewarding. By opting for grilled tandoori dishes, vegetable and lentil-based curries like chana masala or daal, and keeping an eye on your side dishes, you can enjoy a delicious, flavorful meal that supports your health goals. Avoiding creamy, high-fat options and fried sides is the most effective strategy. Remember to prioritize dishes rich in vegetables and lean proteins to make the most of the nutritional benefits that the spices offer. With this knowledge, you can confidently navigate any curry menu and make an informed decision.

Frequently Asked Questions

Which curries should I avoid for the healthiest meal?

You should generally avoid curries that are heavy on cream, butter, or excessive coconut milk, such as Korma, Pasanda, Butter Chicken, and richer Tikka Masala versions.

Is Tandoori Chicken a healthy choice?

Yes, Tandoori Chicken is one of the healthiest options, as it is marinated in yogurt and spices and cooked in a clay oven, which keeps it high in protein and low in fat.

Are vegetarian curries always healthier?

Not always. While many vegetarian curries like Chana Masala or Daal are healthy, some vegetarian dishes can be high in calories if they contain paneer (cheese) or are made with rich, creamy sauces.

What's a healthy side dish to order with my curry?

Opt for plain basmati rice, whole-wheat roti, or a simple lentil daal as a side. Avoid pilau rice and naan, which are often high in fat and refined carbs.

How can I reduce the calories in my curry takeaway?

To reduce calories, ask for less oil or butter to be used in preparation, choose a lean protein like chicken or fish, and opt for a tomato or lentil base over a creamy one.

Is fish curry a healthy option?

Yes, fish curry can be a very healthy option, as fish is rich in omega-3 fatty acids. Ensure it is cooked in a light, tomato-based sauce rather than a heavy, creamy one.

Do curry spices offer health benefits?

Many common curry spices offer health benefits. Turmeric, for instance, contains anti-inflammatory compounds, while ginger and garlic can aid digestion and boost immunity.