When it comes to ordering Indian curries from a restaurant, the decision can be daunting. Traditional curries range from mild and creamy to hot and spicy. Each has its own unique flavor accents influenced by different herbs, spices, and cooking methods. This can make it difficult to determine which curry will offer the most health benefits. However, some dishes contain more nutrition-rich ingredients than others, making them an excellent option when looking for a healthy Indian curry dish.
There are quite a few options when it comes to healthy Indian curries, but here are a few that stand out in terms of both taste and nutritious ingredients:
-Vegetable Kurma: Vegetable kurma is a mild dish usually made with potatoes, peppers, onions, and squash cooked in yogurt, cream or almond based gravy. This flavorful dish is rich in vitamins A and C as well as dietary fiber.
-Chicken Tikka Masala: Chicken tikka masala is often called the “national dish” of India because of its widespread popularity. It is made from marinated chicken simmered in a tomato-based gravy spiced with ginger and garlic. This flavorful curry might not be particularly low calorie but it does offer plenty of protein and vitamin C due to the addition of tomatoes plus other minerals such as iron and magnesium which are essential for maintaining good health.
-Palak Paneer: Palak paneer (also known as saag paneer) is one of the healthiest options one can go for when eating at an Indian restaurant due to its high nutrient content. It consists of cubes of paneer (an Indian cheese), cooked in a lightly spiced spinach puree along with onions, garlic, ginger and cumin seeds – resulting in a flavorful yet light meal that’s packed full of iron!
Types of Indian Curries
Indian cuisine is known for its flavorful curries. From mild kormas to spicy vindaloos, there is a wide variety of curries for all tastes. Indian restaurants generally offer several types of curries that range from mild to fiery dishes. Knowing the types of curries available will help you choose the healthiest option. Let’s look at the most popular types of Indian curries.
Vegetarian
Vegetarian curries are naturally low in fat and calories, making healthier options when ordering from an Indian restaurant. Most of these dishes feature vegetables such as potatoes, broccoli, cauliflower and eggplant that have been cooked with a variety of spices. Popular vegetarian curry dishes include:
-Chana Masala: made with chickpeas, onion, tomatoes and flavorful spices like cumin and garam masala.
-Dal Makhani: a combination of several lentils, herbs and tomatoes simmered in a creamy sauce.
-Aloo Gobi: a dish consisting of potatoes and cauliflower cooked together with traditional Indian spices.
-Palak Paneer: Spinach cooked with sage, paan leaves and paneer cheese cubes for an extra dose of protein.
-Matar Paneer: thick green peas combined together with fried cubes of paneer cheese for added texture and flavor.
In addition to the flavorsome combination of vegetables and robust spices in these dishes, many vegetarian curries also contain added coconut milk or yogurt for creaminess without the additional saturated fat from heavy cream or butter which is typically used in their non-vegetarian counterparts. Assess your appetite level before ordering as they often come served in portions big enough to share; this way you can enjoy your vegan meal without feeling overstuffed!
Non-Vegetarian
Non-vegetarian dishes form an important part of the Indian cuisine. Meat, fish and eggs are main ingredients in a variety of popular curries. When choosing non-vegetarian curries from an Indian restaurant, one should take into account the type of meat used, the method of cooking and spiciness of the curry.
Common non-vegetarian dishes include:
-Chicken Curry – A mild curry made with chicken thighs cooked in a spiced tomato sauce
-Lamb Korma Curry – A creamy curry made with lamb slow cooked in a mixture of yogurt, cream and various spices
-Goat Curry – Richly flavored goat cooked slowly in an onion and tomato based gravy
-Seafood Curry – Fish fillets cooked with a flavorful blend of aromatic spices like ginger, turmeric, cumin, garlic and more
-Prawn Curry – Spicy prawns cooked with Coconut milk to create a smooth and creamy dish
-Egg Curry – Hard boiled eggs simmered in a flavorful onion based gravy that is both spicy and tangy
Nutritional Benefits of Indian Curries
Indian curries can be a great way to get a tasty meal that also contains some fantastic nutritional benefits. While many curries are high in fat and calories, there are some options that are healthier than others. Whether you are looking for something high in protein, low in fat, or simply something to fill you up, a carefully chosen curry can offer a well-rounded and tasty meal. Let’s explore some of the nutritional benefits of Indian curries.
Protein
Indian curries are a great source of protein. Many dishes contain ingredients such as lentils, beans, peas, and nuts which are rich in plant proteins such as lysine and arginine. These proteins can be easily absorbed by the body and provide a great nutritional boost for those looking for plant-based sources of protein. Additionally, many Indian curries contain meat, poultry, or fish which is a quality source of animal protein.
When preparing Indian curries at home it is important to choose lean variations of these meats where possible. For vegans and vegetarians who do not eat any animal-derived products there are plenty of options available such as vegetable curry or shahi paneer (a creamy Indian dish made with soft cheese). It is also important to make sure that you always check the nutrition information on the label when purchasing prepared meals from restaurants or takeaways, since they may contain high amounts of fat and sugar that can affect health negatively over time.
Fiber
For a healthy Indian restaurant meal, look no further than curries. Not only are they delicious, but they are full of beneficial vitamins and minerals. One of the most important nutrients to keep in mind when choosing an Indian curry is fiber. While all curries generally have some fiber content due to their inclusion of legumes such as chana dal (split peas) and rajma (red kidney beans), some boast higher levels of dietary fiber than others. The most antioxidant-rich curry is daal makhani, with 15 grams of dietary fiber per serving, followed by palak paneer with 13 grams of dietary fiber per serving. Additionally, curries are high in phytonutrients such as curcumin and other bioactive compounds known for their antioxidant properties. As well as being good for your health, these compounds can also reduce inflammation throughout the body which can help to prevent disease.
Vitamins and Minerals
Most Indian curries are full of vitamins and minerals which can be beneficial to overall health. Some of the main nutrients found in Indian curries include vitamins A, C and E, as well as folate.
Vitamin A is an antioxidant which helps to protect cells from damage by free radicals and improves vision. Vitamin C boosts immunity and can help keep the skin healthy. Vitamin E helps block cell damaging processes in the body and has anti-aging properties. Folate is essential for the body’s development, maintenance, growth and repair.
Curries often contain calcium, magnesium and iron which are important for strong bones and muscles, enzyme activity in cells, energy production, and healthy blood formation. Curries may also contain potassium, zinc and selenium which have many benefits such as a reduced risk of chronic illnesses such as cardiovascular disease and cancer.
Indian curries usually contain flavonoids – plant compounds with antioxidant properties that can protect cells from damage caused by diseases like Alzheimer’s disease or stroke. Additionally currys may also contain phytochemicals like lycopene (a natural pigment with antioxidative capabilities), polyphenols (antioxidants that help prevent cell damage) or ingredients like turmeric (who’s anti-inflammatory benefits can help protect against some forms of cancer).
Healthiest Curry from an Indian Restaurant
When it comes to choosing the healthiest curry from an Indian restaurant, there are a few options to consider. Many of the dishes served in Indian restaurants are made with a variety of healthy spices, such as turmeric, ginger, garlic, and cumin. These spices can help boost your immune system, reduce inflammation, and improve your digestion. It’s also important to consider the calories and fat content of the dish when choosing a curry dish. Let’s take a closer look at some of the healthier curry options available.
Dal Makhani
Dal Makhani is one of the healthiest and most popular curries from Indian restaurants. This dish is recognized for its unique texture and flavor, consisting of a creamy blend of black lentils, cream and butter. While high in fat and calories, it also contains various health benefits due to its key ingredients.
Black Lentils are the main source of protein in this dish. These lentils are rich in dietary fiber, which can help promote healthy digestion and reduce cholesterol levels while also providing a steady release of energy throughout the day. Additionally, they contain zero saturated fats as compared to other proteins sources such calcium found in dairy products or iron found in red meat. Black Lentils are also an excellent source of minerals including phosphorus, potassium and magnesium which helps support bone health while balancing sodium levels to improve cardiovascular health.
In terms of fat content, Dal Makhani uses clarified butter, commonly known as ghee. Ghee is naturally loaded with monounsaturated fatty acids (MUFAs) as well as other essential vitamins that aid in digestion processes throughout the body as well as strengthening bones and muscles through regular consumption. But that’s not all! Ghee can also help maintain healthy skin by providing nourishment from natural fats like vitamins E and K, aiding further damage prevention from free radicals or environmental toxins.
Last but not least – cream! This ingredient adds an indulgent richness to dishes like dal makhani and provides us with a range of essential fatty acids which can benefit blood sugar levels when eaten properly (in moderation). It has also been said that these dished provide a great source for Omega-3 fatty acids especially when combined with other ingredients such as black lentils! All these together create a truly delicious culinary experience but if you’re looking for healthier options you many want to skip on ordering this dish often at your local Indian restaurant!
Palak Paneer
Palak paneer is a verdant and delicious Indian curry made primarily with Creole spice mixes, tomatoes, onions, and cheese. Paneer—also known as farmer’s cheese—is a popular dairy product in India and Southeast Asia with high nutritional value. When combined with spinach, called palak in Hindi, it produces a heart-healthy meal low in cholesterol and saturated fat. The recommended way to consume palak paneer is cooked lightly as opposed to deep-fried in butter.
The mix of ingredients provides good balance of proteins and fats which helps maintain blood pressure levels and aids digestion. The presence of iron in spinach helps prevent anemia while the high protein content wards off hunger pangs for a longer period of time. Palak paneer also features high amounts of dietary fiber to regulate metabolism and niacin for healthy skin. For further health benefits you can add garlic or ginger depending on your preference.
All these health advantages along with the mildly flavoured texture make Palak Paneer one of the healthiest options from any Indian restaurant menu!
Kadhai Paneer
Kadhai Paneer is one of the most popular dishes on an Indian menu. This classic dish features paneer (Indian cheese) cooked in a rich, flavorful gravy and served with rice or naan bread. In contrast to many otherIndian curries, Kadhai Paneer is lower in calories and fat, and higher in protein. This makes it an ideal choice when dining at an Indian restaurant.
Paneer itself is a good source of protein and calcium, and is generally low in fat. The traditional kadhai preparation includes bell peppers, onions, tomatoes and spices like coriander, garlic paste and chilli powder. These vegetables are cooked together with the paneer to create a flavorful curry that’s low in calories but full of flavor.
The addition of lemon juice gives Kadhai Paneer a nice zingy flavor that really brings out the flavors of the vegetables and paneer. The result is an aromatic dish that is packed with vitamins from the tomato sauce as well as healthy proteins from the paneer cheese.
Kadhai Paneer can be served with roti bread or naan bread for a nutritious meal that won’t leave you feeling weighed down afterwards. While there are plenty of other healthier options at an Indian restaurant such as tandoori murg (chicken) or aloo palak (potato spinach), Kadhai Paneer stands out as one of the best choices for a light but incredibly tasty dish!
Chana Masala
Chana masala, or chickpea curry, is one of the healthiest curries available at many Indian restaurants. This vegan-friendly dish is traditionally made with garbanzo beans, tomatoes and a variety of spices cooked in mild to medium sauce. Depending on the region and preparation method, this dish may also be referred to as chole masala or cholay.
Chana masala typically contains relatively few calories yet is packed with protein and fiber. Chick peas are a good source of iron, zinc and magnesium while other ingredients such as cumin, turmeric, garlic and ginger possess anti-inflammatory properties that help support digestion. This balance provides customers with a nutritious meal that is sure to please both vegans and non-vegans alike.
Though there are several variations of chana masala to be found on many Indian restaurant menus, it’s best to look for dishes with plenty of healthy vegetables like carrots, spinach or zucchini that will provide additional nutrients without boosting the fat content too much. Choosing dishes cooked in oil rather than butter will also give patrons a lower calorie option without compromising the flavor of traditional methods. Finally, patrons should avoid adding too much cream or traditional Indian cheese products as these can increase caloric intake significantly.
Vegetable Jalfrezi
Vegetable Jalfrezi is the healthiest of all the curries on typically an Indian restaurant menu. This curry dish contains plenty of vegetables cooked in a sauce made from onion and garlic with a slight tomato kick, seasoned with Indian spices. No cream or coconut is added, making this dish as healthy and light as possible. For added flavour, you can add fresh herbs such as coriander to give it an extra note of freshness.
This vegetable curry is not only healthy, but can be served with either whole wheat or quinoa for an even healthier omega-3 boost alongside its protein and fibre. Corn or peas can also be added for crunch and extra vitamins for an altogether nutritious meal at any Indian restaurant.
