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Indian curries can be an ideal way to stay hydrated and nourished during the summer heatwave. Curries feature cooling ingredients like yoghurt, coconut milk, and spices that help the body better regulate temperature. The yoghurt or coconut milk base provides hydration and electrolytes to replace what's lost through sweat. They also supply protein to rebuild muscle and antioxidants to combat inflammation.
Beyond hydration, curries provide nourishment. Lentils, chickpeas and beans supply fibre, protein and iron. Leafy greens like spinach and fenugreek add vitamins and minerals. Chicken, fish or tofu give you protein without the fat and cholesterol of red meat. Fresh herbs have antibacterial properties. Ginger, garlic and onions contain immunity-boosting compounds.
Curries’ saucy consistency also makes them easier to eat during hot weather when you’re not feeling hungry. The spices stimulate your appetite, and the sauce allows smaller portions to still be satisfying.
Stir up these seven curried dishes and add nutrition to your summer lunch menu.
Majjige Saaru
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Majjige saaru, or instant buttermilk rasam, is a delicious South Indian dish that can be made in just 5 minutes with buttermilk, ginger, garlic, onion, green chilli, red chilli, mustard seeds, cumin seeds, curry leaves and salt. This quick rasam makes for a tasty, cooling accompaniment with rice and goes well with steamed lentils and vegetables. It's a great way to use up leftover buttermilk and makes for a soothing and healthy meal.
Kachcha Aam Dal | Bengali Green Mango Dal
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To make Kacha Aam Dal, first cook red lentils in water and salt until soft and mushy. Then chop unripe green mango into small cubes and fry with oil, panch phoron, bay leaf, chillies, and turmeric powder until golden brown. Next, add the cooked lentils and water as needed, balancing the tang of the mango with sugar but not making it too sweet. Let simmer for 3–4 minutes until the mango softens. Serve it with rice and enjoy.
Tomato Rasam
Tomato rasam is a tangy staple dish in Southern Indian cuisine. It is made by simmering chopped tomatoes in a broth flavoured with mustard seeds, urad dal, dried red chillies, asafoetida, curry leaves, turmeric, and salt. The resulting tomato broth is tart yet aromatic, with a spicy kick from the chillies. This dish can be enjoyed on its own as a light meal or served alongside rice to balance the flavors. Cilantro is usually sprinkled on top to provide a fresh, herbal note.
Mor Kuzhambu
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Mor kuzhambu is a yoghurt-based gravy that starts with beaten yoghurt mixed with a smooth paste of soaked toor dal, ginger, green chilies, and coconut. Turmeric and salt are added for flavour. The kuzhambu is heated until it becomes frothy but not boiled. It is often served with rice and spicy vegetables like arbi. Just before serving, it is tempered with mustard seeds, curry leaves, and dried red chillies.
Kakdichi Amti
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Maharashtrian Style Kakdichi Amti is a delightful traditional curry made with chunks of cucumber stewed in coconut gravy. This unique dish balances sweet and sour flavours for a comforting taste. The recipe relies on freshly grated coconut for a rich, creamy texture without using any lentils or dal. This light curry pairs wonderfully with phulkas, parathas, or a side of spicy bhindi masala.
Sol Kadhi
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Sol kadhi is a cooling coconut milk and kokum-based curry from Goa that is often served as a refreshing drink. The drink is tangy and soothing, making it perfect for hot days. Sol kadhi can be enjoyed right away, chilled, or garnished with cilantro or it can be served with rice as well.
Vegetable Korma
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Vegetable Korma is a vegetarian dish made by simmering a medley of potatoes, tomatoes, carrots, peas, and green beans in a creamy, coconut milk-based sauce. This mildly spicy curry sauce hugs the tender vegetables, making for a comforting meal that's perfect alongside basmati rice and warm naan bread for dipping up every last drop.
