Putting more nutrition into your curry

Who says comfort food can’t be good for you? Whether you’re craving a cosy

or a bold

, your favourite winter curry can be just as nourishing as it is satisfying. With a few smart tweaks, you can boost the nutrition of your next curry without compromising on flavour.

Here’s how to get the most out of every bite while showcasing the naturally rich taste and nutrition of New Zealand beef and lamb.

two bowls of beef curry with rice and a bowl of coleslaw on a table .

Start with lean cuts of meat

Beef and lamb are naturally high in protein, iron, zinc, and vitamin B12. Choosing leaner cuts helps to create a more nutrient-rich dish that’s lower in saturated fat.

Go for:

Beef: round, sirloin, or chuck, with fat trimmed
Lamb: leg or loin cuts with excess fat removed

Load up on vegetables

Vegetables not only add colour and texture, but they also pack your curry with fibre, vitamins, and antioxidants. The beauty of a curry is that it welcomes a wide variety of veg, fresh or frozen.

Great additions include:

Leafy greens like spinach, kale, or silverbeet, just stir in at the end to wilt
Starchy veg like kumara, potatoes, carrot, or pumpkin
Cruciferous veg like cauliflower or broccoli chopped small so they blend in
Frozen veg like peas and green beans for an easy fibre boost

The more variety you add, the more nutrients and flavour you’ll build into the dish.

a table topped with bowls of food and a bowl of curry .

Boost with plant-based protein

Adding legumes like lentils, chickpeas, or kidney beans is a clever and cost-effective way to:

Increase fibre and plant-based protein
Add texture and heartiness
Provide non-haem iron, which your body absorbs more effectively when paired with haem iron from beef or lamb

Legumes also help to stretch the meal further so you can feed a crowd or meal prep for the week with ease.

Choose a lighter cooking base

Traditional curries can be heavy on oil or ghee, but it’s easy to lighten them up without losing depth of flavour.

Try:

Sautéing onions and spices with a splash of stock or water instead of excess oil
Using light coconut milk or stirring in Greek yogurt for a creamy, higher protein sauce

These small swaps help lower saturated fat while keeping your curry rich and full of flavour.

Go bold with herbs and spices

Curry is all about bold, aromatic flavours and herbs and spices are your most powerful tools for building complexity without relying on salt.

Flavour boosters include:

Garlic, ginger, turmeric, cumin, coriander to create rich, layered flavour
Fresh herbs like mint, coriander, and curry leaves to lift and balance the richness

Serve it smart

What you serve alongside your curry matters, too. Wholegrains and extra vegetables can help round out the meal with more fibre, nutrients, and balance.

Try:

Brown rice, quinoa, or wholemeal roti for added fibre and slow-release energy
Cauliflower rice, or a half-and-half mix with regular rice, for a lighter option