Is this spice blend sitting around in your cabinet? You don’t know what you’re missing. Hurry! Break out the curry!

Curry Basics

Robust, potent and delightfully flavorful, curry powder is a staple ingredient in both Indian and other South Asian cuisines. Made from a blend of various ground spices and chili peppers, you’ll find it used in all different kinds of recipes, some sweet, others spicy. Common components of curry blends include turmeric, cumin, cinnamon, mustard, ginger, cardamom, cloves, coriander, pepper, tamarind and saffron.

Nutrition Info

One tablespoon of curry powder has 20 calories, 1 gram of fat and 2 grams of fiber. It’s also chock full of vitamins and minerals including E, K, B6 and iron. Many of the components of curry powder like cinnamon and turmeric are also potent antioxidants.

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These lettuce cups are full of flavor but not fat and calories. Add some crusty bread and you’ve got a light lunch or quick weeknight dinner.

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With tons of vegetarian options and healthy sides such as steamed rice and naan, there are plenty of healthy Indian options. But you’ll also find many fried and fat-laden dishes — just with names you may not recognize. Here are some common items you’ll want to avoid and some lighter alternatives.

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