Your Guide to Making the Healthiest Indian Takeaway Choices
Indian cuisine is celebrated for its incredible depth of flavour, which comes from a complex array of aromatic spices, herbs, and fresh vegetables. While some takeaway favourites have developed a reputation for being heavy and rich, this is often due to the cooking methods used rather than the ingredients themselves. By understanding which dishes and preparations to look for, you can easily select a satisfying and healthy Indian takeaway meal.
The Healthiest Main Dishes: Curries and Grills
When choosing your main course, the sauce and cooking method are the two most important factors to consider. Creamy, coconut milk-based, and ghee-laden sauces like Korma, Tikka Masala, and Pasanda significantly increase a dish's calorie and saturated fat content. Opting for tomato-based or grilled alternatives is a far healthier approach.
- Tandoori Dishes: These are cooked in a tandoor, a traditional clay oven, which grills the food with very little oil. The result is a lean, flavourful, and high-protein dish. Tandoori Chicken, Tandoori Fish, and Paneer Tikka are excellent low-fat choices. The marinade, typically made from yogurt and spices, also adds a probiotic benefit.
- Tomato-Based Curries: Dishes with a tomato or onion base, such as Rogan Josh, Madras, or Jalfrezi, are much lighter than their creamy counterparts. They rely on the flavour of spices rather than fat. Ask for a "bhuna" style dish, which is cooked slowly with spices and minimal oil, resulting in a thick, rich sauce without added cream.
- Lentil and Chickpea Dishes: Vegetarian staples like Dal Tadka (lentil curry) and Chana Masala (chickpea curry) are packed with protein and fibre, keeping you full for longer. These are typically cooked with a tomato and spice base, and are a nutritious, low-fat option.
Healthier Starters and Side Dishes
Starters are often where a meal's calories can spiral. Deep-fried items like samosas and onion bhajis, while delicious, are high in fat. Making smarter choices can dramatically improve the healthiness of your meal.
- Skip Fried Starters: Avoid deep-fried appetisers. A single onion bhaji can contain nearly 100 calories. Instead, opt for grilled alternatives like Vegetable Shashlik or Seekh Kebabs.
- Embrace Raita: A side of raita, a yogurt-based dip with cucumber, is a refreshing, probiotic-rich accompaniment that adds flavour without heavy calories.
- Go for Green: A simple side salad (kachumber) with onion, tomato, and cucumber is a fantastic way to increase your vegetable and fibre intake.
- Choose the Right Bread and Rice: Swap out high-calorie naan bread, which is often brushed with butter, for a simple whole wheat roti or chapati. If you prefer rice, opt for plain rice instead of pilau rice, or even better, ask for brown rice if available, which offers more fibre.
Comparison of Common Indian Takeaway Options
| Dish | Calorie Profile | Fat Content | Healthiest Choice? |
|---|---|---|---|
| Tandoori Chicken | Low to moderate (~250-300 kcal per serving) | Low (minimal oil cooking) | Yes. A top choice for lean protein. |
| Chana Masala | Low to moderate (~220-270 kcal per serving) | Low (plant-based protein) | Yes. High in fibre and protein. |
| Chicken Korma | Very High (~600 kcal per serving) | Very High (cream, coconut milk) | No. High in saturated fat. |
| Chicken Jalfrezi | Moderate (~385 kcal per serving) | Moderate (tomato base) | Yes. A good alternative to creamy curries. |
| Vegetable Biryani | High (~500+ kcal per serving) | High (cooked with oil/ghee) | Moderate. Healthier than creamy curries, but can be high in calories depending on preparation. |
| Onion Bhaji | High (fried appetizer) | High (deep-fried) | No. Best avoided if health-conscious. |
Customising Your Order for a Healthier Meal
Don't be afraid to make special requests to your takeaway. Most restaurants will be accommodating. Here are some simple requests that can make a big difference:
- Ask for less oil or ghee: A simple request to reduce the amount of fat used in cooking can significantly cut down the calorie count.
- Request a tomato-based sauce: If you're a fan of a particular creamy curry, ask if it can be prepared with a tomato base instead of cream or coconut milk.
- Ask for extra vegetables: Requesting extra spinach (saag), cauliflower, or chickpeas can bulk up your meal with nutrients and fibre.
- Choose a plain base: If ordering a biryani, ask for plain boiled rice rather than the higher-calorie fried version.
Conclusion
Ultimately, the healthiest Indian takeaway is not one specific dish but a combination of smart choices. By opting for grilled tandoori dishes, tomato-based curries like jalfrezi or bhuna, and plant-based protein dishes like chana masala or dal, you can create a delicious and nutritious meal. Avoiding deep-fried starters and heavy, creamy sauces is key to keeping the calorie and fat content in check. With this knowledge, you can confidently enjoy your next Indian takeaway without compromising on your health goals.
For more healthy takeaway inspiration, you can find a wealth of information and recipes on BBC Good Food, a reliable source for balanced meal ideas.
Please note: Nutritional values can vary significantly between restaurants due to different cooking methods and ingredient portions. The calorie data provided is an estimate based on average UK takeaway portions.
The Role of Spices and Ingredients in a Healthy Indian Takeaway
Indian cuisine's health benefits are rooted in its abundant use of natural, flavourful ingredients with proven health-boosting properties. Spices like turmeric, ginger, and garlic offer powerful antioxidant and anti-inflammatory effects. Turmeric contains curcumin, a compound known for its anti-inflammatory properties, while cumin and coriander aid digestion. Lentils and chickpeas are a nutritional powerhouse, providing fibre and plant-based protein. The rich array of vegetables, such as spinach and cauliflower, add essential vitamins and minerals. When prepared mindfully, an Indian takeaway can be a nourishing meal that supports overall well-being. However, the use of excessive oil, ghee, and cream can counteract these benefits, so mindful ordering is essential.
How to Balance Your Indian Takeaway Meal
Creating a balanced Indian meal is simple with a little planning. For a standard meal, aim for a plate that consists of roughly 50% vegetables, 25% lean protein, and 25% carbohydrates. For example, a generous helping of a vegetable-heavy Chana Masala, a portion of Tandoori Chicken, and a small side of plain boiled rice would make a perfectly balanced and nutritious meal. Adding a side of cooling raita or a fresh salad can further enhance the nutrient profile and aid digestion. Focusing on a variety of colours and textures will not only make your meal more appealing but also ensure you are getting a wider range of vitamins and minerals. Making these conscious choices can help you turn an indulgent treat into a guilt-free pleasure.
