Heart-Healthy Kari Chawal
Indulge in the comforting flavors of **Heart-Healthy Kari Chawal**, a wholesome twist on a traditional favorite that packs both nutrition and deliciousness. Featuring nutty **brown basmati rice** and a fragrant curry infused with **anti-inflammatory turmeric**, **curry leaves**, and a touch of **low-fat Greek yogurt**, this recipe is a guilt-free delight for your taste buds. The addition of **low-sodium chickpeas** and **vegetable broth** boosts protein and keeps it light, while wholesome spices like cumin and mustard seeds add depth and warmth. Ready in just 45 minutes, this hearty dish is perfect for a balanced, family-friendly dinner. Garnished with fresh cilantro and served as a complete meal, it’s a must-try for anyone seeking flavorful, heart-healthy meals. Keywords: heart-healthy recipes, brown rice curry, low-fat Indian dishes, turmeric curry, vegetarian dinner ideas.
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Recipe Information
Ingredients
- 1 cup Brown basmati rice
- 2 cups Water
- 1 tablespoon Olive oil
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 1 tablespoon, minced Ginger
- 0.5 teaspoon Turmeric powder
- 10 leaves Curry leaves
- 1 medium, finely chopped Onion
- 2 medium, chopped Tomatoes
- 1 can (15 oz) Low-sodium chickpeas
- 1 cup Low-sodium vegetable broth
- 0.5 cup Low-fat Greek yogurt
- 2 slit in half Green chilies
- 0.25 cup, chopped Cilantro
- 0.5 teaspoon Salt
Instructions
Rinse the brown basmati rice under cold water until the water runs clear. In a medium saucepan, combine the rice with 2 cups of water. Bring to a boil, cover, and reduce the heat to low. Simmer for about 25 minutes, or until the rice is tender and the water is absorbed.
Meanwhile, heat olive oil in a large pot over medium heat. Add the mustard seeds and cumin seeds, and cook until they begin to crackle.
Add the minced ginger, turmeric powder, and curry leaves, and sauté for about 30 seconds until fragrant.
Add the chopped onion to the pot and sauté until translucent, about 5 minutes.
Stir in the chopped tomatoes and cook until they soften and begin releasing their juices, about 5 minutes.
Add the low-sodium chickpeas and low-sodium vegetable broth to the pot. Bring the mixture to a simmer.
Stir in the low-fat Greek yogurt and add the slit green chilies. Cook for additional 5 minutes, allowing the flavors to meld together.
Season the curry with salt. Taste and adjust seasoning as necessary.
Fluff the cooked rice with a fork and serve topped with the curry. Garnish with chopped cilantro.
Enjoy your heart-healthy Kari Chawal!
Nutrition Facts
Calories |
700 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.0 g | 28% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 1417 mg | 62% | |
| Total Carbohydrate | 106.3 g | 39% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 33.1 g | ||
| Protein | 25.7 g | 51% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 292 mg | 22% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 1725 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
