Curries and Curried Soups

This lovely plant-based curry is a snap to make in the Instant Pot. Pre-soaking the black-eyed peas means that all the ingredients will reach the right texture, without getting over-cooked, in 12 minutes of pressure. This method avoids the need for oil, which saves on fat and calories. Seasonings and heat level can be adjusted to taste. The curry freezes well.

Put a delicious Indian-spiced potato-pea filling into whole-wheat flour tortillas, and you get a wonderful fusion creation: a samosa-quesadilla! This recipe has no added oil, either, so these are a far cry from the deep-fried samosas in Indian restaurants. Spread your favorite chutney on top, and you’ll enjoy a healthy, heavenly dish.

This delicious plant-based curry is high on flavor and low on calories (about 165 calories per serving). You can customize it, using your favorite vegetables.

Without oil and coconut milk, this sauce is healthy and very tasty. It goes with many things: roasted vegetables and rice, baked potatoes, pasta, any kind of grain, you name it!

This curry dish features two popular vegetables along with an appealing creamy tomato sauce with Indian spicing.

It’s fun to use those soup mixes you can buy that have a mix of split peas, lentils, barley, and tiny pasta. With some zucchini and a few spices you can just put everything into the Instant Pot or a pot on the stove and let it cook until everything is wonderfully mushed together.

Here’s a mouth-watering peanut-infused soup with noodles. It’s creamy and savory, but with hints of lime and curry paste to jazz things up. No full-fat coconut milk, either, which saves calories and saturated fat.

This comforting soup requires more spices than others, but it’s totally worth it. This tasty, substantial soup can serve as an entrée in its own right.

This curry is super-satisfying because it features two popular vegetables, potatoes and green beans. I replaced coconut milk with cashew milk in order to decrease the significant saturated fat that coconut milk brings with it.

The combination of vegetables, spices, and cashew milk make this soup special. No single ingredient stands out—they blend into a unique, unmistakable mulligatawny flavor. The Instant Pot speeds up the process, making this from-scratch approach take less than an hour.

This lovely curry makes good use of home gardens’ harvests—eggplant and summer squash. I like to serve this curry with baked Indian fritters.

Zucchini and curry play well together. This easy soup is thickened with beans and rice. No oil and whole-food ingredients mean this soup is super-healthy and low-calorie, though it doesn’t taste like it.

This excellent curry is surprisingly flavorful, given the simplicity of the recipe. The spices’ aroma fills up the kitchen and makes your mouth water while you’re cooking the dish.

The alluring taste of this soup will make your family or guests think you worked all day on it. Plant-based without oil or high-fat coconut milk, it’s not only delicious, but healthy.

Using raw cashews instead of coconut milk, you save 12 grams of saturated fat per serving. This plant-based curry is rich and delicious, and it comes together in about 30 minutes.

Recipes with eggplant usually call for loads of oil. I used my broiling method to cook the eggplant with only light sprays on both sides. The rest of the recipe brings classic Indian spices and ingredients to the party for a delicious curry.

Raw cashew milk substitutes for coconut milk and matches the taste and creaminess. You save a lot of saturated fat that way making this a healthy plant-based dish. You can choose your own favorite vegetables and proteins and make it your own.