Healthy Curry Main Dish Recipes

Find healthy, delicious curry recipes including chicken curry, beef curry, seafood curry, vegetarian curries, from the food and nutrition experts at EatingWell.

Staff Picks

Chickpea Curry (Chhole)

Rating: 4.54 stars
31
Made with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.
By Shefaly Ravula & Amee Meghani

Vegan Coconut Chickpea Curry

Rating: 4.9 stars
10
To make this 20-minute vegan curry even faster, buy precut veggies from the salad bar at the grocery store. To make it a full, satisfying dinner, serve over cooked brown rice. When shopping for simmer sauce, look for one with 400 mg of sodium or less and check the ingredient list for cream or fish sauce if you want to keep this vegan. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.
By Katie Webster

Chickpea & Potato Curry

Rating: 4.67 stars
3
This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.
By Breana Killeen

Basmati Rice & Curry Casserole (Chana aur Sarson ka Saag Biryani)

Rating: 4.67 stars
2
Biryanis are rice-based casseroles that combine a saucy meat, vegetable or legume curry with basmati rice, whole spices, nuts and raisins. This particular dish is a nutritional powerhouse, thanks to the mustard greens and chickpeas. Look for the specialty spices--cardamom pods, saffron and garam masala--in the spice section of well-stocked supermarkets or online at penzeys.com.
By Raghavan Iyer

Beef & Sweet Potato Coconut Curry

A tender cut of beef like sirloin or rib-eye won’t get tough as it simmers away in the stew. Serve with rice noodles, if you like.
By Adam Dolge

Cauliflower Chicken Curry

Yogurt combined with spices coats cauliflower and chicken thighs in this Indian-inspired curry. The longer you marinate the chicken and cauliflower, the richer the taste, but even 20 minutes of marinating time will give you great results. Smoked paprika adds a more complex flavor, but regular paprika works well too. Serve this saucy dish with brown rice to complete the meal.
By Hilary Meyer

Squash & Red Lentil Curry

Rating: 4.37 stars
18
This healthy red lentil curry recipe has a rich flavor and complexity that tastes like it takes hours to prepare. Butternut squash and coconut milk combine with the lentils to make a hearty vegetarian dish. Serve with brown rice or naan bread.
By EatingWell Test Kitchen

Lentil Curry with Cauliflower Rice

Combine precooked lentils (often located in the produce section of your grocery store) with an Indian-style simmer sauce for a super-fast and flavorful curry. Serving it over riced cauliflower bumps up the vegetable count and keeps carb servings in check. This 3-ingredient dinner (not counting salt, pepper and oil) is really as easy as it gets. To be mindful of the salt, look for simmer sauces with less than or close to 350 mg sodium per ¼-cup serving.
By Carolyn Hodges, M.S., RDN

One-Pot Coconut Milk Curry with Chickpeas

Rating: 5 stars
1
The assortment of vegetables in this vegan one-pot dish add varying textures and flavors to make each forkful exciting. The sweet potato balances the savory spices nicely. Serve this bright and flavorful curry with rice or rice noodles.
By Carolyn Casner

Green Lentil Curry Masabacha

Masabacha is a thick stew that in this case serves as the backbone to a hearty and healthy breakfast bowl. But the real star here is the silky whipped tahini sauce, made by simply pureeing tahini and water with garlic and lemon juice until the mixture is transformed into a light, spreadable sauce. Serve with warm pita and some vegetables for dipping.
By Adeena Sussman

Curried Shrimp with Cauliflower and Chickpeas

Rating: 1 stars
1
In this delicious main dish, cauliflower is slow-cooked with curry powder and aromatic vegetables, and shrimp and chickpeas are added in towards the end of the cooking time. Served over brown basmati rice and sprinkled with cilantro and peanuts, this dish will get a thumbs up from anyone eating it!
By Diabetic Living Magazine

Thai Peanut Curry Noodles

Rating: 3.29 stars
3
Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. If you haven't tried kohlrabi yet, here's your excuse to buy it. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch.
By EatingWell Test Kitchen
Advertisement

Inspiration and Ideas

15 Vegan Curry Recipes for a Hearty and Delicious Meal

15 Vegan Curry Recipes for a Hearty and Delicious Meal
These vegan curry recipes are perfect for a cool fall night. With plenty of warming spices, these curries are packed with flavor and protein, thanks to ingredients like lentils, chickpeas and jackfruit. To get a creamy texture, we use coconut milk instead of dairy. Recipes like Vegan Coconut Chickpea Curry and Delicata Squash & Tofu Curry are filling and tasty.
Meal-Prep Curried Chicken & Chili-Lime Chicken

Meal-Prep Curried Chicken & Chili-Lime Chicken
Rating: Unrated
1
Save time and maximize your efforts by mixing up two separate chicken marinades and cooking multiple recipes at once. This simple but flavorful meal-prep chicken dinner idea lets you cook ahead and not be bored with your choices by mid-week. Both recipes are roasted together on a baking sheet; a foil barrier keeps them separate. Make this base chicken recipe and use it to create the Meal-Prep Chili-Lime Chicken Bowls & Meal-Prep Curried Chicken Bowls (see associated recipes) for lunch or dinner this week.
Scrambled Egg Curry

Scrambled Egg Curry
Rating: Unrated
1
Coconut-Curry Chicken Cutlets

Coconut-Curry Chicken Cutlets
Rating: Unrated
1
Yogurt-Curry Marinated Chicken Thighs

Yogurt-Curry Marinated Chicken Thighs
Rating: Unrated
1
Chickpea Dumplings in Curried Tomato Sauce

Chickpea Dumplings in Curried Tomato Sauce
Rating: Unrated
4

Chickpea Coconut Curry

Here, coconut milk adds creaminess while keeping the dish vegan. Serve over basmati rice or with a side of naan.

All Healthy Curry Main Dish Recipes

15-Minute Shrimp & Coconut Curry with Eggplant

In this quick shrimp recipe, shrimp is paired with a coconut curry and tender eggplant. Red, yellow or green curry works well in this quick dinner. To keep it fast, serve with precooked brown rice to sop up the sauce.
By Carolyn Casner

Savory Curry Cashew Oatmeal

Rating: 5 stars
1
Pep up your morning routine with this not-so-old-fashioned savory oatmeal recipe with cashews, curry powder and raisins. If you need a little sweetness, try drizzling honey on top. Short on time in the morning? Try our overnight oatmeal variation.
By EatingWell Test Kitchen

Salmon & Eggplant Curry

Rating: 3.88 stars
3
Salmon and eggplant team up in this one-skillet curry flavored with coconut milk, basil and lime. We love the flavor of Thai yellow curry paste in this dish, but any type of curry paste can be used--be sure to taste as you go because curry blends vary in flavor and heat. If you don't have curry paste, curry powder works well here. Serve with fragrant brown rice, such as basmati or jasmine.
By EatingWell Test Kitchen

Eggplant Curry

Rating: 4 stars
1
We cook the eggplant in the oven to speed up the recipe and keep things from getting too unruly on the stovetop. While the eggplant roasts, line up all of your ingredients and begin cooking to make this easy eggplant curry come together seamlessly. Any leftovers will hold up well and are great for taking to work for lunch.
By Emily Nabors Hall

Chickpea & Jackfruit Curry

The stringy texture and mild flavor of canned jackfruit mimics chicken in this vegan curry recipe. Chickpeas add delicious crunch and protein for a satisfying meal. Serve over brown rice for an easy, healthy dinner.
By Carolyn Casner

Pressure-Cooker Chicken Tikka Masala

This classic Indian-inspired dish typically takes several hours to make, but we simplified it by skipping the traditional yogurt marinade and letting the pressure cooker infuse the tikka masala flavor into lean chicken breasts. Cayenne adds heat, while a splash of cream keeps the spice in check (add less cayenne if you want it less spicy). Serve over rice and with a piece of naan to soak up the sauce.
By Hilary Meyer

Cauliflower & Red Lentil Curry

Rating: 4.06 stars
1
Red lentils turn yellow when cooked. Serve over rice.
By EatingWell Test Kitchen

Goat Curry

In this simple goat curry recipe, lean and healthy goat meat becomes tender from simmering with tomatoes and traditional Indian spices. Look for goat at ethnic markets or ask your butcher to order it for you. Serve with brown basmati rice and a dollop of yogurt.
By EatingWell Test Kitchen

Coconut Curry Shrimp

Rating: 5 stars
1
This easy Thai-inspired coconut curry shrimp is loaded with vegetables and gets tons of flavor from prepared green curry paste and coconut milk. The sweet and spicy sauce gets sopped up by a bed of hot brown rice. Serve with a crunchy Asian slaw to round out the meal.
By Jasmine Smith

Chicken Curry with Rice

Rating: 4.43 stars
4
Fresh ginger and pungent curry add big flavor to this one-pot meal.
By EatingWell Test Kitchen

Instant Pot Curry

This vegetable curry comes together fast thanks to the help of a multicooker. Coconut milk makes it creamy, while keeping this easy dinner vegan, and the potatoes and chickpeas help bulk up the dish for a satisfying meal. Serve over basmati rice, quinoa or cauliflower rice.
By Sylvia Fountaine

Chicken Coconut Curry

Rating: 3.94 stars
7
At once comforting and exotic-tasting, this rich chicken coconut curry stew will warm you on chilly winter evenings. Chunks of potato, lean chicken and loads of veggies make it a meal in a bowl. Enjoy with a fruity white wine like Gewurztraminer or Chenin Blanc to tame the heat. Using “lite” coconut milk instead of full-fat in this healthy curried coconut chicken stew recipe trims roughly two-thirds the fat and calories without sacrificing flavor.
By Katie Webster

Vegetarian Thai Red Curry

Rating: 4 stars
3
This flavorful vegetarian Thai red curry recipe matches sweet potatoes with fresh dandelion greens and asparagus, though you can substitute cauliflower florets, cubed Asian eggplant, squash or carrots. If you're using cauliflower or eggplant, add them earlier, when the potato is only partially cooked, as they will take longer to cook than asparagus. Classic Thai red curry is flavored with lime leaves and Thai basil. If you find them, use them, but even without them the vegetable curry will still be a knockout.
By Naomi Duguid

Curry Scallops & Cilantro Rice

Rating: 4.43 stars
5
This recipe pairs curry-coated scallops and brown rice seasoned with cilantro, scallions and lemon. For this recipe you'll need 3 cups cooked brown rice. Serve with roasted carrots tossed with cumin and coriander.
By EatingWell Test Kitchen

Chicken Massaman Curry with Turmeric Brown Rice

Massaman curry is a traditional Thai-style curry, popular for being milder in flavor and rich in taste. When students in Georgia were challenged to use local ingredients to come up with a creative dish that could be easily made in cafeterias, this recipe was a finalist. The kids wanted to cook their rice in milk with turmeric to give it a creamy texture and golden color, but they swapped in rice milk to keep the dish dairy-free. Regular milk works just as well. Adapted from Georgia Farm to School.
By Adapted from GA Farm to School by EW Test Kitchen

Chicken Curry

This recipe maintains the terrific flavor of classic chicken curry but uses only 2 tablespoons of oil.
By Diabetic Living Magazine

Tofu, Chicken & Eggplant Curry

Rating: 5 stars
3
This tofu curry recipe has a rich and spicy tomato-based sauce studded with cubes of pressed, baked tofu. Serve with brown rice and naan bread to sop up any remaining sauce.
By Bruce Aidells

Red Curry Clams

Rating: 5 stars
1
This simple recipe of clams cooked in a spicy Thai red curry sauce takes advantage of prepared Thai curry paste, which is available at well-stocked supermarkets and Asian-foods stores. We call for red curry paste but use whatever type you prefer. This recipe also works with about 4 pounds of mussels. Serve with crusty bread to soak up any leftover sauce.
By John Ash

Slow-Cooker Red Curry Pulled-Pork Sandwiches

Rating: 4.33 stars
2
Thai flavors--curry paste, fish sauce, lime and coconut milk--and a cabbage and cilantro slaw update this healthy slow-cooker pulled-pork sandwich recipe. A smaller slow cooker (such as a 4-quart model) is ideal for this healthy crock pot pulled-pork recipe. Look for red curry paste in jars in the Asian section of the supermarket.
By Carolyn Malcoun

Chicken Curry with Onions

A white wine reduction intensifies the flavor of the garlic and onions in this chicken curry recipe. Served over brown rice with wilted spinach, it's a dish your whole family will enjoy.
By Diabetic Living Magazine

Red Curry with Vegetables

Rating: 3.87 stars
6
Red Thai curry paste, which flavors this dish, is a convenient blend of chile peppers, garlic, lemongrass and galanga (a root that's similar in flavor to ginger). It can pack a lot of heat, so be sure to taste as you go. Look for the curry paste in jars or cans in the Asian section of the supermarket or specialty store. Make it a Meal: Ladle the stew over rice to soak up every bit of the delicious sauce.
By EatingWell Test Kitchen

Shrimp & Coconut Milk Curry

Rating: 4.25 stars
4
Diluting the rich coconut milk that is used in many Asian curries with evaporated skim milk reduces the saturated fat considerably. Serve over brown basmati rice.
By EatingWell Test Kitchen

Ginger, Split Pea & Vegetable Curry (Subzi dalcha)

Rating: 5 stars
4
Protein-rich yellow split peas combined with fresh vegetables yields a hearty, stewlike curry--perfect for a cold winter night by the fireplace, with a loaf of crusty bread. Try any combination of vegetables--sweet potatoes, winter squash and spinach create a sweeter offering. Don't be alarmed by the number of chiles--the vegetables and split peas bring the heat level down to make each bite addictive without being excessively hot.
By Raghavan Iyer

Bell Pepper & Beef Curry

Rating: 3 stars
1
A combination of green beans, red bell peppers and sweet mango makes this beef curry recipe colorful. The heat and salt level can vary widely in red curry paste depending on the brand--taste as you go. Serve with noodles and a basil-and-jícama salad.
By EatingWell Test Kitchen
Load More
Advertisement
© Copyright . All rights reserved. Printed from https://www.eatingwell.com