When most people think of curry food, they think of a one-dimensional meal.
It’s simple, it’s tasty, and it’s loaded with calories and fat. Hard to fit into the macros, as they say.
That’s why you should make your own, lighter versions at home, with delicious curry recipes like these!
Enjoy!
Picture courtesy of Jehan Can Cook
Not all curry recipes come from Asia. This one is by way of Guyana, where there’s a convergence of cultures to create Indo-Caribbean curry like this.
To get the real flavors of the region, use fresh shrimp, and make your own simple curry paste with cumin, ginger, and garlic.
Serves 8
Ingredients
Shrimp:
3 lbs. shrimp (about 1 1/2 lbs. peeled and deveined)
1/2 lime
3 scallions, chopped
3 cloves garlic, crushed
1 Thai chili pepper
1 tsp. salt
1 cup coconut milk
1 Tbsp. ketchup
2 Tbsp. canola oil
Curry Paste:
2 Tbsp. + 1 tsp. curry powder
1/4 tsp. ground cumin
1 Tbsp. crushed ginger
1 cloves garlic, crushed
2 Tbsp. water
Nutrition Facts (Per Serving)
Calories: 313
Protein: 35 grams
Carbs: 7 grams
Fat: 18 grams
Picture courtesy of Vegan Richa’s Indian Kitchen
Vegan food gets a bad rap for being boring. With a flavorful curry like this one, which has quinoa-potato patties in a chickpea sauce, you’d never even know it’s vegan.
You can have this curry with rice, of course, but it’s best enjoyed with a flatbread like roti or chapatti – two more of the recipes you can find in Vegan Richa’s Indian Kitchen: Traditional and Creative Recipes for the Home Cook.
Serves 4
Ingredients
Potato-Quinoa Tikki:
3 medium potatoes, boiled and mashed
1 1/2 cups cooked quinoa
1/3 cup onion (red or white), finely chopped
1 green chili, finely chopped
1/2 cup chopped fresh cilantro
1 Tbsp. chopped fresh ginger
1/2 tsp. cumin seeds
1/2 tsp. red chili powder
1 tsp. coriander powder
1/4 tsp. black salt
3/4 tsp. salt (or to taste)
1 slice stale bread, crumbled (or handful of bread crumbs)
Chana Masala (Chickpea Curry):
2 tsp. oil
1/2 medium onion, chopped
1/2 tsp. cumin powder
1/4 tsp. turmeric
Pinch of asafetida
3 medium tomatoes
1” ginger, chopped
4 cloves garlic, minced
1/2 tsp. red chili flakes (or to taste)
1 tsp. lemon juice
1 can (15 oz.) garbanzo beans, drained and rinsed
1/2 tsp. salt (or to taste)
1/2 tsp. raw sugar
1 tsp. chana masala powder (or to taste)
Nutrition Facts (Per Serving)
Calories: 345
Protein: 12 grams
Carbs: 64 grams
Fat: 6 grams
Picture courtesy of Taste
This is a simple curry from central Thailand. With coconut milk, mild chilies, and green curry sauce, it’s a comforting dinner that’s flavorful without being spicy.
To adjust the heat, use a milder Thai chili, or if you’re really timid, try a poblano or green bell pepper. Thai green curry can be served with noodles or rice.
Serves 2
Ingredients
3.5 oz. green curry sauce
4 chicken drumsticks
1/2 can (about 7 oz.) coconut milk
2/3 cup water
4 red Thai chilies
5 cherry tomatoes
1 tsp. sugar
2 tsp. salt
1 Tbsp. fish sauce
4 basil leaves
3 kaffir leaves
Nutrition Facts (Per Serving)
Calories: 549
Protein: 32 grams
Carbs: 29 grams
Fat: 36 grams
Picture courtesy of Little Sister Cooks
If you order Thai panang-style curry, what you’re basically getting is red curry with extra ingredients.
The added flavor comes from coconut milk, fish sauce, and kaffir lime leaves. And it’s optional – but popular – to add a garnish of crushed roasted peanuts to panang curry.
Serves 4
Ingredients
1 lb. sliced beef tenderloin
1 cup coconut milk
2 Tbsp. fish sauce
4 kaffir leaves, thinly sliced
2 Tbsp. sugar
1 Tbsp. basic Thai red curry paste
Nutrition Facts (Per Serving)
Calories: 415
Protein: 35 grams
Carbs: 13 grams
Fat: 25 grams
Picture courtesy of Archana’s Kitchen
Don’t want to eat tofu in your vegetable curry to get more protein? Try adding eggs instead, like in this Sri Lankan curry.
It requires a lot of spices to layer flavor, but don’t be fooled by the long ingredients list. It’s actually a simple dinner – similar to shakshuka – that you can prepare in an hour.
Serves 4
Ingredients
Egg Curry:
4 large eggs, hard-boiled
2 onions, coarsely ground
2 Tbsp. ginger garlic paste
1 sprig curry leaves
1 tsp. coriander seeds
1/2 tsp. fennel seeds, crushed
4 tomatoes, pureed
1 cup coconut milk
1 Tbsp. red chili powder
1/2 tsp. turmeric powder
1 1/2 Tbsp. curry powder
Salt as needed
Sri Lankan Curry Powder:
4 dry red chilies
1/2 cup coriander seeds
1 tsp. cumin seeds
5 cloves
1 Tbsp. whole black peppercorns
1 pod cardamom
1” cinnamon stick
2 red bell peppers (optional)
Handful of curry leaves
Nutrition Facts (Per Serving)
Calories: 307
Protein: 11 grams
Carbs: 25 grams
Fat: 21 grams
Picture courtesy of K. O. Rasoi
Do all your favorite comfort foods involve potatoes? Get the texture of potatoes you crave with extra flavor in this vegetarian curry. It’s made with lots of healthy spices, like cumin to aid the immune system and coriander to regulate blood sugar.
And any recipe with masala has a blend of even more spices, like, cloves, cinnamon, and cardamom, which varies depending on the exact mix.
Serves 6
Ingredients
6 medium potatoes, peeled and diced
1/2 tsp. turmeric
1 can (14 oz.) chopped tomatoes
2 tsp. ground cumin
2 tsp. ground coriander
1 tsp. garam masala
2 red chilies, minced
2 tsp. salt
1/2 tsp. chai masala
1 Tbsp. oil
2 tsp. black mustard seeds
1 Tbsp. sesame seeds
3 cloves garlic, crushed
2 Tbsp. tomato paste
1 tsp. ground fennel seeds
1/2 tsp. ground cardamom
1 can (13.5 oz.) coconut milk
1 package (12 oz.) frozen peas
Fresh cilantro, for garnish
Nutrition Facts (Per Serving)
Calories: 396
Protein: 10 grams
Carbs: 50 grams
Fat: 19 grams
Picture courtesy of Cook like Priya
Save the juicy, ripe mangoes for dessert. This mango curry uses the unripened green mangoes, which means they’re tart rather than sweet and have a firm texture.
That keeps things savory in a curry like this with fish, ginger, and coconut. Look for raw green mangoes at Asian markets.
Serves 8
Ingredients
Mango Fish Curry:
8 filets (about 1 1/2 lbs.) tuna (or fresh sardines)
2 tomatoes, chopped
1 raw mango, chopped
1 Tbsp. coriander powder
1 tsp. red chili powder (or more to taste)
1/2 tsp. turmeric
1/2 tsp. ground cumin
Salt to taste
Coconut Curry Paste:
1/2 cup shredded coconut
8 shallots
4 green chilies
4 cloves garlic
1/2” fresh ginger
1/2 tsp. ground cumin
5 curry leaves
Seasoning:
1 Tbsp. coconut oil
1/2 tsp. mustard seeds
1/2 tsp. whole cumin
1 dried red chili
1 sprig curry leaves
Nutrition Facts (Per Serving)
Calories: 245
Protein: 27 grams
Carbs: 14 grams
Fat: 9 grams
Picture courtesy of Sharmi’s Passions
This classic vegetarian curry, usually served with another dish like dal (curried lentils), is a great staple when you need to eat your veggies.
This curry recipe for two includes cauliflower, green peas, onion, and tomato. You could also prepare it as a mushroom curry, if you prefer, just by swapping out the cauliflower.
Serves 2
Ingredients
1 cup cauliflower
1/3 cup fresh green peas
1 onion, finely chopped
1 tomato (or 2 small), pureed
1 tsp. ginger garlic paste
1 tsp. red chili powder
1 1/2 tsp. ground coriander
1 tsp. garam masala powder
2 tsp. chopped fresh cilantro
Salt to taste
1 1/2 Tbsp. ghee (or oil)
1/2” cinnamon
2 cloves
1 tsp. fennel seeds
Nutrition Facts (Per Serving)
Calories: 162
Protein: 4 grams
Carbs: 17 grams
Fat: 10 grams
Picture courtesy of Indian Simmer
There’s something special about eating spinach in a saag curry. It’s transformed into something far better than fresh greens, yet equally nutritious, with not a single reminder of Popeye’s favorite snack.
The exact flavor of your lamb saag will depend on the specific blend of garam masala, which can include black peppercorns, nutmeg, mace, and star anise.
Serves 6
Ingredients
Lamb:
2 lbs. lamb (or goat), bone-in
1 Tbsp. ginger garlic paste
1 tsp. red chili powder
1/2 tsp. turmeric
1 1/2 Tbsp. ground coriander
1 tsp. ground cumin
1 1/2 Tbsp. salt (or to taste)
1/2 cup yogurt
1/2 tsp. garam masala powder
Gravy:
1 tsp. cumin
10 whole black peppercorns
2 bay leaves
5 cloves
3 pods green cardamom
1” cinnamon stick
1 large onion, sliced
3 green chilies, finely chopped
1 1/2 lbs. fresh spinach
1 tsp. freshly ground black pepper
1/2 tsp. garam masala powder
1 Tbsp. lemon juice
2 Tbsp. oil
1 cup water
Nutrition Facts (Per Serving)
Calories: 199
Protein: 14 grams
Carbs: 10 grams
Fat: 12 grams
Picture courtesy of Japan Food Addict
If you look for Japanese curry recipes, most of them rely on a premade sauce. It’s a kind of roux, like a thick red gravy, only with curry powder and other spices added too.
But if you’re outside of Asia, it might not be as easy to find. Luckily there are other easy Japanese curry recipes to make at home, like this one with vinegar as a simple seasoning. Serve with steamed rice
Serves 2
Ingredients
1/2 lb. chicken thigh, chopped
1 lb. eggplant, thinly sliced
1 medium onion, sliced
1 red bell pepper, chopped
1 carrot, chopped
2 bowls steamed rice
2 Tbsp. curry powder
4 Tbsp. vinegar
1 1/2 tsp. salt, divided
1/2 tsp. sugar
Nutrition Facts (Per Serving)
Calories: 271
Protein: 27 grams
Carbs: 31 grams
Fat: 6 grams
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
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