Love a good curry?

Here are some delicious, healthy recipes you just have to try!

I adore spicy food and I can’t go past a good curry! There are endless meat and fish curry recipes out there, so I thought I would share a few ideas with you which involve getting in more veg. You can serve either of theserecipes on their own (I always have the eggplant one by itself with rice) or you can make them as side dishes to go alongside a meat or fish curry! Enjoy, and let me know what you think.

Eggplant curry

Serves 4


1 teaspoon oil
1 very large eggplant or 2 medium ones
1 onion, chopped
2 teaspoons cumin seeds
1 teaspoon cumin powder
2 teaspoons curry powder
400g can chopped tomatoes
1 tablespoon sliced jalapenos
2 tablespoons lite sour cream or natural yoghurt

How it is made

  • Heat oven to 180°C. Place eggplant on a sheet of baking paper on a tray and pop into the hot oven – cook for 40 minutes or until soft.
  • About 10 minutes before the eggplant is due to come out of the oven, heat oil in a non-stick frying pan and add the onion, cook for 1-2 minutes until brown.
  • Add cumin seeds, cumin powder and curry powder, cook for 2 minutes.
  • Remove eggplant from the oven, carefully chop off the top and remove all the skin.
  • Chop the baked eggplant flesh into chunks and add to the frying pan.
  • Add chopped tomatoes and jalapenos to the frying pan and cook for 5 minutes or until piping hot through.
  • Stir through the sour cream or yoghurt and it’s ready!

Serve it up

Serve with rice and any green veges that you like – green beans and broccoli work really well I find! I normallyadd some extra yoghurt on top too for added protein.

Nutritional information per serve (without rice or extra veg)
kJ = 250, carbs = 7g, protein = 2g, fat = 3g, fibre = 3g

Saag – spinach curry

Serves 4


1 teaspoon oil
1 onion, chopped
3 cloves garlic, crushed
1 tablespoon freshly grated ginger
2 teaspoons ground coriander
1/2 teaspoon turmeric
450g chopped spinach (fresh or frozen)
400g can chopped tomatoes
1 cup cottage cheese
water, as needed

How it is made

  • Heat oil in a pan over medium heat.
  • Add onions, cook until soft. Add garlic ginger and spices, sauté 2-3 minutes.
  • Stir in spinach and water and bring to boil. Reduce heat to low and simmer 10-15 minutes.
  • Remove, cool a bit, then use blender to purée in batches.
  • Return to pot, add a little water if needed, simmer for 5-10 minutes.
  • Stir in cottage cheese, briefly simmer, remove from the heat. Season and serve.

Nutritional information per serve (without rice or extra veg)
kJ = 584, cals = 149, carbs =9g, protein = 10g, fat = 6g, fibre = 7g

Looking for more fabulous recipe ideas? Grab yourself a copy of my bestselling book Lose Weight for Life, it is packed with practical advice and over 30 fantastic recipes. Click here>>

Until next time… happy healthier living.

Love, Claire x

Claire Turnbull, BSc (Hons) Dietetics UK, NZ-registered nutritionist. Managing director of Mission Nutrition, and Healthy Food Guide nutritionist.

First published: Oct 2013

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