Beef curry
Common food
Beef curry is a rich, aromatic stew where tender chunks of beef are simmered in a spiced, often coconut-milk-based sauce. The texture is typically tender meat in a thick, creamy gravy, with a flavor profile that balances savory, spicy, and sometimes sweet notes. It's a protein-dense meal, with 7.57g of protein per 100g, making it a substantial and satisfying dish.
💚 Why it's loved
People love beef curry for its deeply comforting, complex flavors that meld together over slow cooking. It's also incredibly versatile, adaptable to regional spice blends and personal heat preferences, making it a beloved staple in many cultures.
⚠️ Watch-outs & how to enjoy it better
The sodium content in pre-made curry pastes or sauces can be high, which may concern those monitoring blood pressure. To counteract this, use low-sodium broth and control the amount of added salt or paste. The saturated fat from coconut milk or fatty cuts of beef can be a consideration; opt for leaner cuts like sirloin and use light coconut milk or reduce the amount used. Portion control is key, as the rich sauce can lead to a higher calorie intake than intended.
Key benefits
- High in protein for muscle maintenance and satiety.
- Contains iron and zinc from the beef.
- Spices like turmeric and ginger have antioxidant properties.
- Can be a source of healthy fats if made with coconut milk.
- Provides energy from a balanced mix of protein, fat, and carbs.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'curry' is believed to derive from the Tamil word 'kari,' meaning sauce or gravy, but the specific spice blend known as 'curry powder' is largely a British invention to replicate Indian flavors.
Full nutrition (scales with serving)
| Water | 77.8 g |
| Energy | 113 kcal |
| Protein | 7.6 g |
| Total lipid (fat) | 6.6 g |
| Carbohydrate, by difference | 6.5 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 2.6 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 76.0 mg |
| Potassium, K | 288 mg |
| Sodium, Na | 359 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 7.3 ug |
| Vitamin C, total ascorbic acid | 8.9 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 29.5 mg |
| Vitamin B-12 | 0.54 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 47.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 469 ug |
| Carotene, alpha | 143 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 4517 ug |
| Lutein + zeaxanthin | 95.0 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.0 ug |
| Fatty acids, total saturated | 1.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.29 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 0.82 g |
| SFA 18:0 | 0.37 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.20 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 20.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is beef curry healthy?
It can be part of a healthy diet. It's high in protein and provides essential minerals like iron. The healthiness depends on the cut of beef, the amount of coconut milk or oil used, and the sodium content. Opting for lean beef, light coconut milk, and homemade spice blends makes it more nutritious.
How do I make beef curry tender?
The key is slow cooking. Use a tougher, more flavorful cut like chuck or brisket, and simmer it gently for 1.5-2 hours until the connective tissue breaks down. Alternatively, use a pressure cooker or Instant Pot to achieve tenderness in a fraction of the time.
Can I freeze beef curry?
Yes, beef curry freezes exceptionally well. Allow it to cool completely, then store in airtight containers or freezer bags for up to 3 months. The flavors often meld and improve after freezing and reheating.