Curry Leaves – Benefits, Nutrition, and Recipes

Curry leaves, an inevitable part of spicing up dishes, are not a part of mere garnishing. They are rich in medicinal, nutraceutical properties and even have cosmetic uses. Curry leaves and their distinct taste are well-known to Indians.

Originated in India, Sri Lanka and Bangladesh and later spread by Indian migrants, they are now grown across the globe. Like mustard seeds or turmeric, these leaves find their use daily in West and South Indian cuisines. Hence, curry leaves are an integral part of the food culture in the country.

Many Indian names for curry leaves translate to ‘sweet neem’ with a resemblance to neem leaves. Some of them are Kadi Patta or Meetha Neem in Hindi, Kariveppilai in Tamil and Karivempu in Malayalam.

They can elevate the flavour of simple curries and vegetables by the mere addition of tempering. While the aroma is enticing, the taste of these leaves is mildly bitter, flavourful, and edgy. 

Apart from its culinary use, curry leaves hold a special place in Ayurvedic recipes and medicines. 

Are Curry Powder and Curry Leaves Same?

Curry powder is not the same as curry leaves. While the leaves have a distinct flavour that is unmatched by any other plant or spice.

The powder is a spice mix, while the curry leaf is a herb. Curry powder is a broad term that represents Indian cooking principles and the result is a spice mix. Curry powder comprises a variety of spices, like cumin, coriander, cinnamon, cardamom, black pepper, etc.

Ways to Incorporate Curry Leaves in Indian Cuisine

This herb is used in various forms in Indian cuisine. These leaves give flavor, aroma, and unique taste to the food.

1. Tadka or Tempering

Sauté the leaves in ghee, vegetable oil, or coconut oil to bring out their distinctive flavour.

Tempering/tadkaa is the term for this cooking procedure. Curry leaves infuse the oil with its fragrance when used in tadkaa and enhance the taste of Indian staples like dal, sabzi, sambhar, curd rice, chutney, etc.

Both fresh and dried leaves can be used for tempering purposes. For tadkaa, toss them with additional spices like mustard seeds, cumin seeds, asafoetida, and green chillies in hot oil or ghee, and your simple meal will get a facelift.

2. Use it to Garnish

You can directly add curry leaves to your dish to garnish it. You can even use dried leaves for garnishing. The dried version has a faint aroma. It takes longer to infuse flavour into the dish.

Curry leaves are used in making curries, soups, rice dishes, and lentils, both as tadkaa and garnish. When making chutney, include these aromatic leaves. They go very well with coconut, coriander, and mint.

Nutritional Facts of Curry Leaves

• The leaves contain around 108 calories per 100 grams. Carbohydrates, energy, fibre, antioxidants, minerals and vitamins are the key nutrients present in these leaves

• They are high in minerals including calcium, phosphorus, zinc, iron, potassium, and magnesium, which are beneficial to your health

• The presence of essential oils gives curry leaves their distinct flavour

• They contain Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, and Vitamin E 

• Vitamin C, Chlorophyll, Zinc, Vitamin E, and Carotene work as antioxidants

• They are also low in fat (0.1 g per 100 g)

Importance in Terms of Nutrition

• Fibre – Fibre is beneficial to gut health and important for regular bowel movements.
• Protein – They are rich in protein that is the building block of our body.
• Calcium – They are high in calcium, which is necessary for strong bones and teeth.
• Phosphorus – Phosphorus is found in abundance in these leaves. It helps to cleanse our kidneys and relieve muscle cramps.
• Essential oils – They have many essential oils. It has anti-diabetic, anti-inflammation, and anti-bacterial properties. It also aids in the maintenance of healthy hair, skin, and gums.

Where Can You Get Curry Leaves from?

Curry leaves are easily available with every local vegetable vendor.

In certain parts of India, where the plants grow abundantly, the vendors do not even charge you if you want a handful. You can even plant your curry leaf plant at home for fresh leaves every time.

How to Store Curry Leaves?

Curry leaves are aromatic when they are fresh. They lose a lot of their flavor when they are dried. The best way to preserve them is to freeze them.

• Pluck the leaves
• Throw away the rotten leaves
• Rinse thoroughly
• Dry the leaves
• Preserve it in a zip-lock bag/airtight container

Choose leaves that are dark green and not brown. Fresh leaves can be kept in the fridge for up to two weeks. The color of frozen leaves may change to a darker green, but it will not affect the taste.

Health Benefits of Curry Leaves

1. Helps reduce cholesterol  

Increased cholesterol levels raise the risk of heart diseases. Curry leaves are also good for lowering cholesterol.

2. Antioxidants 

They are high in antioxidants. They keep us healthy by flushing out all the harmful toxins from our bodies.

3. Oral health

Curry leaves prevent bacteria from growing inside our mouths. They help to maintain oral hygiene by keeping our gums and teeth strong. Chew 2-3 leaves daily to improve oral health.

4. Good for our eyes 

This aromatic herb is high in vitamin A, which is essential for good eyesight. It also prevents the formation of cataracts in the eye.

5. Heals Wounds 

Wounds, rashes, boils, and light burns can be cured by applying curry leaf paste. They also aid in the prevention of harmful infections.

6. Prevents Anaemia 

They are loaded with iron and folic acid, which helps maintain the body’s red blood cell count.

7. Helps you lose weight 

Curry leaves act as detoxifying agents and cleanses our body. Detoxification is one of the most effective ways to get rid of accumulated body fat.

8. Anti-diabetic 

This herb is quite good at lowering blood glucose levels. Copper, iron, and zinc are minerals that help to keep glucose levels in check.

9. Anti-bacterial 

These fragrant leaves are anti-bacterial and help to fight various infections in the body.

10. Good for the liver 

Its antioxidant properties are extremely efficient. When paired with vitamin A and C, it performs more efficiently.

11. Reduces morning sickness

Curry leaves can help pregnant women to get relief during the first trimester by reducing nausea and morning sickness.

12. Reduces stress

The calming aroma of this herb and the essential oils help to soothe your tired nerves, thereby reducing overall stress.

Beauty Benefits of Curry Leaves

For Skin and Hair Care:

• Grind curry leaves, turmeric, and curd to form a paste. Apply to the skin to soothe irritations, rashes, and improve the texture of the skin.
• To increase the quality of your hair, combine the leaves with coconut oil and apply it.
• To strengthen hair roots, use a paste of curry leaves and lemon juice.

Medicinal Uses:

• Curry leaves can treat the following:
• Premature greying
• Acne and pimples
• Gum strengthening
• Tooth cleaning
• Bites of poisonous animals

Using Curry Leaves with a Twist

1. Curry Leaf Oil 

Curry leaf oil is used in cooking, as well as in medicine and cosmetics.

2. Medicinal Uses:

• Antibiotic
• Antiseptic
• Anti-diabetic

Cosmetic Uses:

• Hair oil – These Leaves are a rich source of proteins, which can reduce hair loss and increase hair growth
• Soaps- They contain antibacterial properties. Therefore, many herbal soaps use these leaves as one of the key ingredients
• Deodorants– These leaves also contain cooling agents. So, during summer using deodorants containing this herb help you to feel refreshed and fragrant
• Creams- In addition, curry leaves have potent antifungal, antiseptic and antibacterial properties. Hence, these leaves are added to many face creams and body lotions

Recipes Using Curry Leaves

1. Curry Leaf Juice Recipe

This juice is amazing to boost your immunity. Simple to make, this juice can improve your health significantly.

Ingredients:

• Curry leaves – 2/3 sprigs 
• Lemon – 1 
• Ginger – 1-inch 
• Organic turmeric powder – ¼ tablespoon or 1 slice of fresh turmeric
• Gooseberries – 2
• A pinch of black salt or Himalayan pink salt

Method:

• Wash all the ingredients
• Make a smooth paste using turmeric, ginger, gooseberries and curry leaves
• To dilute, add more water and filter it
• Toss in few drops of lemon
• Add salt and pepper to taste

2. Curry Leaves Chutney Recipe

Curry leaves are widely used in South India to make chutneys. This chutney recipe goes perfectly with idli, dosa, and even roti. Refrigerate this chutney to use for up to 2 weeks.

Ingredients:

• Fresh curry leaves -2 cups 
• Chana dal – 3 tbsp
• Methi seeds – 1 tsp
• Black paper – 2 tsp
• Cumin seeds – 1 tbsp
• Tamarind pulp – 1 tbsp 
• A pinch of salt
• A pinch of Asafoetida (Hing)
• Ghee or oil – 1 tbsp 

Method:

• Heat oil in a pan. Once hot add Chana dal, Black pepper, Methi seeds, and cumin seeds
• Roast for a minute or two and add curry leaves
• Roast for a couple of minutes and add asafoetida
• Take off the flame and allow it to cool down a little
• Add mixture to a blender jar along with salt and tamarind pulp
• Blend it to a smooth paste and store it in an airtight container

Summary

In India’s western, southern and central parts, almost every other house has a curry leaf plant, yet the herb is so underrated. These leaves are flavourful and highly nutritious. They have plenty of health benefits as well. They might taste bitter initially, but once you develop a taste for them, you will love them.

Add curry leaves to your meals for that extra punch. They go perfectly well with Indian meals as tempering. You can even try them with your snacks.

Next time, while making popcorn, add a few of these leaves to your oil or ghee for a new and refreshing flavour. When roasting vegetables, toss in a few curry leaves. The fresh fragrances of these aromatic leaves will make your jaw drop.

Curry Leaves – Frequently Asked Questions (FAQs)

Q. Is it true that curry leaves help with eyesight?

A. Yes. Curry leaves are high in vitamin A, essential for good eyesight. It also prevents the formation of cataracts in the eye.

Q. Is it okay to eat curry leaves every day?

A. Yes. Every day one can add 10-15 leaves to extract curry leaf juice or even add some leaves to your food .

Q. Is growing curry leaf plants difficult?

A. No. Not at all. It can grow in any season. But, it requires a medium pot, adequate sunlight, and moderate watering. So, it is a must-have in your kitchen garden.

Q. How often should we water the curry leaf plant?

A. One should water it once a week in winters and rainy days. When the soil dries out, i.e. in summers, it requires more water. So 2-3 days a week in summer should be adequate. Over-watering curry leaf plants may kill the plants fast, so check the soil every time. Allow soil to dry out completely between watering.

Q. Is there a variety of curry leaves?

A. There are three types of curry leaf trees.

• The regular type grows fast and is tall. Grocery stores commonly sell these curry leaves.
• The dwarf type does not grow as tall, but it does spread out more. It has light green leaves that are longer than the regular tree’s leaves. However, some dwarf curry leaf plants aren’t ideal for culinary use. That is because they have leaves with a less impressive flavour profile.
• The Gamthi/miniature plant type grows thick leaves. However, it grows very slowly. This variety has the most assertive aroma and best flavour.

Q. What happens if you eat curry leaves every day?

A. Eating curry leaves every day has many health and beauty benefits like weight loss, reduced bad cholesterol, improved eyesight, reduced stress and many more.

Q. What are the side effects of curry leaves?

A. Eating up to 15 curry leaves a day has no side effects. However, excess consumption of the leaves can cause digestive issues like a burning sensation. In addition, people with asthma or pollen allergies should avoid using curry leaves.

Q. Are curry leaves good for the kidney?

A. Yes. Curry leaves are known to have significant health benefits. For example, curry leaves juice can help get relief from kidney pain.

Q. Can curry leaves stop hair fall?

A. Yes. Curry Leaves are a rich source of proteins, which can reduce hair loss and increase hair growth.

Q. Does curry leaves reduce belly fat?

A. Curry leaves act as detoxifying agents and cleanse our bodies. Detoxification is one of the most effective ways to get rid of accumulated body fat.

Q. Is Curry Leaf good for the liver?

A. Yes. Curry leaves have anti-inflammatory properties. In addition, the leaves act as hepatoprotective agents and protect liver cells.

Q. How do diabetics prepare curry leaves?

A.  Curry leaves have anti-diabetic properties. People with diabetes can use curry leaves by incorporating them into a simple recipe.

• Boil a glass of water
• Add 10-15 curry leaves along with fresh mint leaves.
• Add a dash of cinnamon powder
• Strain the liquid in a cup
• Add lemon juice to it