A Guide to Enjoying Curry Without Worry: Lactose-Free Options for Takeaway

Curry is a beloved dish for many, with its rich, complex flavours and endless variations. However, if you're lactose intolerant, navigating the world of curry can be tricky. Dairy products like milk, cream, yogurt, and ghee (clarified butter) are commonly used in many curry recipes, which could lead to discomfort if you're not careful. But don't worry—there are plenty of delicious curry options that are naturally dairy-free or can be made without dairy upon request.

Here’s a guide to help you enjoy a flavourful curry takeaway without the worry of lactose.

1. Tomato-Based Curries

Tomato-based curries are your safest bet when it comes to avoiding dairy. These curries typically use tomatoes and spices as their primary ingredients, resulting in a rich, tangy flavour without the need for milk or cream.

• Madras: A South Indian curry known for its heat, Madras is typically made with a tomato base, garlic, and a blend of spices. It's spicy, tangy, and dairy-free.
• Vindaloo: Originally from Goa, Vindaloo is another spicy option that’s usually free of dairy. It’s made with vinegar, chili, garlic, and a variety of spices. Be sure to check if yogurt is used in the marinade.
• Jalfrezi: This curry is made by stir-frying meat or vegetables in a thick, spiced tomato sauce. It’s a great option for those looking for a flavourful, dairy-free meal.

2. Coconut Milk-Based Curries

Coconut milk is a fantastic dairy substitute that’s widely used in curries from Southern India, Thailand, and other parts of Asia. It provides a creamy texture without any lactose.

• Thai Green/Red Curry: These curries are typically made with coconut milk, green or red curry paste, and a variety of vegetables and meats. They’re aromatic, flavourful, and completely free of dairy.
• Kerala-Style Curries: From the southern state of Kerala, these curries often use coconut milk as the base, along with spices like curry leaves, mustard seeds, and turmeric. They’re mild yet rich in flavour.
• Malaysian Laksa: A spicy noodle soup that blends coconut milk with curry paste, Laksa is another great choice for a dairy-free curry dish.

3. Dry Curries and Tandoori Dishes

Dry curries and grilled dishes often don’t use any sauce at all, making them a safe choice for those avoiding dairy.

• Bhuna: Bhuna is a style of curry where the meat or vegetables are cooked in their own juices along with a blend of spices, resulting in a thick, dry sauce. It’s typically dairy-free, but it’s always a good idea to double-check.
• Tandoori Chicken: This popular dish is marinated in a mixture of spices, lemon juice, and sometimes yogurt. If you're lactose intolerant, ask if the yogurt can be replaced with a dairy-free alternative like lemon juice or a vinegar-based marinade.
• Chana Masala: A North Indian dish made from chickpeas cooked in a spiced tomato-based sauce. It’s hearty, flavourful, and naturally dairy-free.

4. Lentil and Chickpea Curries

Legume-based curries, such as those made with lentils or chickpeas, are often free of dairy. These dishes are protein-packed and full of flavour.

• Dal: Dal is a generic term for lentils, and there are many variations of dal curry. Most dal dishes, like Dal Tadka or Dal Fry, are made with spices, onions, and tomatoes. They’re usually dairy-free, but some variations may include ghee, so it’s worth checking.
• Chole: A popular North Indian dish made with chickpeas cooked in a spiced tomato-based sauce. Chole is often dairy-free and a great vegetarian option.

5. Curries to Be Cautious About

While many curries can be made without dairy, some traditional recipes rely heavily on milk, cream, yogurt, or ghee. It’s best to avoid these or request a dairy-free preparation if possible.

• Korma: A rich, creamy curry usually made with yogurt, cream, or coconut milk. Ask if they can make it with just coconut milk to avoid lactose.
• Tikka Masala: This curry is usually made with cream or yogurt to create its signature creamy texture. You might find a dairy-free version, but it's worth asking.
• Butter Chicken (Murgh Makhani): As the name suggests, butter and cream are key ingredients in this dish. While it’s delicious, it’s best avoided if you’re lactose intolerant.

Tips for Ordering Dairy-Free Curries

• Ask Questions: When in doubt, don’t hesitate to ask the restaurant if the dish contains dairy. Most places are happy to accommodate dietary restrictions.
• Request Modifications: Many curries can be made dairy-free by substituting coconut milk for cream or yogurt, or by using oil instead of ghee.
• Check for Hidden Dairy: Some curries might use yogurt in marinades or cream in sauces, even if it’s not immediately obvious. It’s always better to confirm with the restaurant.

Conclusion

Being lactose intolerant doesn’t mean you have to miss out on the vibrant flavours of curry. With a little knowledge and communication, you can enjoy a wide variety of curry dishes without any concerns. Whether you’re into spicy, tangy, or creamy flavours, there’s a dairy-free curry out there for you. So next time you’re ordering a takeaway, use this guide to ensure a delicious and lactose-free experience!