Easy Creamy Quick Curry Sauce

Curry is definitely a staple meal in our house every week, and they don’t come better than this cheats easy creamy quick curry sauce.

easy creamy quick curry sauce with roasted cauliflower and kale and a small bowl of basmati rice

I do love to experiment with lots of different curry recipes and would always try to make from scratch but sometimes time runs away with you. So this quick curry sauce is my easy, I haven’t got much time to get an amazing meal on the table, go-to recipe.⁠

This quick curry sauce is super versatile and you can pretty much add anything in it to suit your tastes or whatever you have lurking in the cupboards, fridge or freezer.

Options to add into your Easy Creamy Quick Curry Sauce :

  • Fresh vegetables like peppers, courgettes, beans, aubergine
  • Frozen vegetables – a pre mixed bag of vegeatbles, peas, sweetcorn, beans
  • Legumes – Any additional beans you like or have
  • Lentils – dried, tinned or a pre-prepared pouch
  • Meat – Add any precooked meat
    • Top tip – boiled chicken breasts are super moist. Just shred and add into the sauce to warm through
  • Fish – Add any precooked fish or if using raw leave to cook through in the sauce.

For this curry, I added, roasted aubergine and fresh kale. However, the options are endless.


The trick to making this curry so quick is using a curry paste and a few extra ingredients from the cupboard. I did stop using pastes for a while as I was worried about hidden sugars. However, I have returned for ease and also knowing now that for my daughter they actually have a minimal impact if any on raising blood sugar levels.

I use a Patak’s paste as not only does it give the curry a deeper more intense flavour but it is also vegan, gluten-free and pretty low in sugar (3g per 100g). I would suggest just reading the labels to make sure there aren’t any hidden nasties in the paste you choose.

Serving suggestion:

We often serve this with some boiled brown basmati rice mixed with chopped roasted cauliflower.

SImply chop up a whole cauliflower including the leaves, season and roast in a prheated oven at 200c for 15-20 minutes stirring occasionally.

Brown rice has a lower glycemic index than its white counterpart which again can help to slow down the rise and fall of your blood sugar levels.

What you will need for the Easy Creamy Quick Curry Sauce :

  • Rapeseed oil
    • A great flavourless oil
    • Naturally low in saturated fat and high in unsaturated fat
  • Onion
    • Bring an essential flavour and gentle sweetness
    • Frozen chopped onions work brilliantly as well
  • Curry Paste
    • A pre made thick mixture of various dry spices and herbs
    • Check ingredients and nutritional info to ensure no hidden nasties – see above
    • I always use a Pataks paste
  • Tinned chopped tomatoes
    • When heated they release more antioxidants.
    • They are a brilliant source of the antioxidant lycopene, which has been linked to many health benefits
    • Also a great source of vitamin C and K
  • Chickpeas
    • A nutritional superstar rich in plant-based protein, full of fibre and nutrients
    • Give a nutty taste and a nice grainy texture to the dish
  • Red or Green lentils
    • Great source of protein, fiber and B vitamins
    • Also helps to thicken the sauce
  • Natural yoghurt
    • The youghurt adds the creaminess to the sauce
    • Lower fat option than cream or coconut milk
    • high protein and nutrient rich

Diabetes Note

Based on the ingredients we use and count for (paste and yoghurt) the net carbs for this meal is 3g per serving. However you know best what ingredients you need to count for.

I use a Patak’s paste as not only does it give the curry a deeper more intense flavour but it is also vegan, gluten-free and pretty low in sugar (3g per 100g). I would suggest just reading the labels to make sure there aren’t any hidden nasties in the paste you choose

The extra protein and fiber in this meal from the lentils, chickpeas and yoghurt can help to slow down digestion and therefore help blood sugars to stabilise better after eating.

We often serve this with some boiled brown basmati rice mixed with chopped roasted cauliflower. Brown rice has a lower glycemic index than its white counterpart which again can help to slow down the rise and fall of your blood sugar levels.

Easy Creamy Quick Curry Sauce

Easy Creamy Quick Curry Sauce

This quick curry sauce is my easy, I haven’t got much time to get an amazing meal on the table, go-to recipe.⁠

0 from 0 votes
Course: MainDifficulty: Easy
Servings

4

servings
Prep time

5

minutes
Cooking time

30

minutes
Total time

35

minutes

Ingredients

  • 1 tbsp rapeseed oil

  • 1 large onion, halved and then sliced

  • 3 tbsp curry paste

  • 1 tin chopped tomatoes (400g)

  • 1 tin chickpeas (400g)

  • 100 g dried lentils

  • 100 g natural yoghurt

Directions

  • Heat the oil in a saucepan, then add the onion and fry gently until softened and turning golden for around 10 minutes
  • Add the curry paste and mix well until all the onion is coated
  • Next add the tinned tomatoes, chickpeas including the water and lentils. Stir well to combine
  • Once bubbling away, pop the lid on, turn the heat down and simmer gently for 20 – 25 minutes.
    It is at this stage you may want to also add any additional ingredients, vegetables (fresh or frozen), legumes, vegetarian protein or meat so that it can cook through and absorb the flavours.
    You may want to add extra water if the sauce become too thick
  • Finally stir through the yoghurt and serve

Tips and Notes

  • This quick curry sauce is super versatile and you can pretty much add anything in it to suit your tastes or whatever you have lurking in the cupboards, fridge or freezer. See above for suggestions.
  • Diabetes Note – Based on the ingredients we use and count for (paste and yoghurt) the net carbs for this meal is 3g per serving. However you know best what ingredients you need to count for.
  • We often serve this with some boiled brown basmati rice mixed with chopped roasted cauliflower. Brown rice has a lower glycemic index than its white counterpart which again can help to slow down the rise and fall of your blood sugar levels.

If you like this recipe then why not try these other deliciously easy spicey mains:

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