This beef curry is rich, hearty, and packed with protein, perfect for a filling meal.

WHY THIS RECIPE IS GREAT

This beef curry hits the sweet spot between taste and macros. It gives you nearly 100g of protein in one serving, making it ideal if you’re serious about fuelling muscle growth. The sauce is smooth, full of spice, and balanced with either coconut milk or Greek yoghurt depending on how creamy or light you want it.

Most of the cooking time is hands-off, so you can let it simmer away while you sort out other things. The rice brings in the carbs, and the spinach gives it a bit of green freshness. It’s a proper all-rounder that also works well for meal prep, as the flavours develop even more overnight.

INGREDIENTS IN BEEF CURRY

DICED BEEF

Lean diced beef brings the protein and keeps this dish filling. Cooking it slowly in the curry sauce helps keep it tender.

ONION, GARLIC, AND GINGER

The base of any decent curry. This trio gives depth and a proper aromatic kick.

CURRY POWDER OR PASTE

You can use whichever you prefer. Powder gives you more control over strength, paste often packs more punch.

TOMATOES

Chopped tomatoes add body and acidity to balance out the richness.

COCONUT MILK OR YOGHURT

Coconut milk makes it creamier and richer, yoghurt makes it lighter and sharper. Both options work.

SPINACH

Easy greens to stir in at the end. It wilts quickly and adds some vitamins.

BASMATI RICE

The classic carb pairing with curry. Light, fluffy, and great at soaking up sauce.

EXTRA VIRGIN OLIVE OIL OR GHEE

Either will work to fry the base. Ghee gives a more authentic flavour, olive oil is lighter.

INGREDIENT LIST AND MACRONUTRIENT BREAKDOWN

The breakdown below is for one serving.

• 300g lean diced beef
• 1 medium onion (100g)
• 2 cloves garlic (6g)
• 10g fresh ginger
• 15g curry powder or paste
• 200g chopped tomatoes
• 100ml coconut milk (or 100g 0% Greek yoghurt)
• 10g extra virgin olive oil (or ghee)
• 60g basmati rice (dry weight)
• 50g spinach

HOW TO MAKE BEEF CURRY

1. Start by heating the oil or ghee in a large pan over medium heat. Add the diced onion and cook for 5 minutes until softened. Stir in the garlic and ginger, cooking for another minute.
2. Add the curry powder or paste and fry it off for about 2 minutes to release the flavours. Stir in the chopped tomatoes and bring to a simmer.
3. Add the diced beef to the pan and season with salt. Pour in the coconut milk or stir in the yoghurt, then lower the heat. Simmer gently for around 40 minutes until the beef is tender and the sauce has thickened.
4. Meanwhile, cook the rice according to packet instructions. Just before serving, stir the spinach into the curry until wilted.
5. Serve hot with the rice on the side.

TIPS AND TRICKS FOR THE BEST RESULTS

Let the curry simmer low and slow. Rushing it will make the beef chewy.

Taste the seasoning at each stage. A pinch of salt with the onion, another with the sauce, and one more before serving makes all the difference.

If you want extra heat, add fresh chilli when frying the aromatics or stir chilli flakes into the sauce.

Swap coconut milk for yoghurt if you want to lower fats. Coconut milk makes it creamier, yoghurt keeps it sharper and lighter.

WHAT TO SERVE WITH BEEF CURRY

• This recipe is already balanced with rice, protein, and greens. But you can switch up the carbs by serving it with naan bread or roasted potatoes.
• If you want to bulk it out, add peas, peppers, mushrooms, or extra chilli for more spice and volume.

As with all of our recipes, please use this as inspiration and customise to your taste and fitness goals. The calories and macronutrient content of this recipe can be easily adapted by manipulating the amount of certain ingredients used.