Heart-Healthy Masala Sauce
Indulge in the rich, aromatic flavors of this Heart-Healthy Masala Sauce, a guilt-free way to enjoy your favorite Indian-inspired dishes. Crafted with wholesome ingredients like fresh tomatoes, garlic, ginger, and a fragrant blend of spices, this low-sodium recipe delivers bold taste without compromising your health goals. The addition of olive oil, mustard seeds, and a touch of turmeric not only enhances flavor but also offers anti-inflammatory benefits. This versatile sauce is simmered to perfection, creating a luscious, thick consistency that pairs beautifully with vegetables, legumes, or whole grains. Quick and easy to prepare in just 40 minutes, it makes six servings—ideal for meal prep or a nourishing family dinner. Add this vibrant, vegan masala sauce to your repertoire for a satisfying and heart-smart way to elevate any meal. Keywords: heart-healthy masala sauce, low-sodium Indian recipe, vegan masala sauce, healthy cooking, easy Indian sauces.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 medium onion, finely chopped
- 1 tablespoon fresh ginger, minced
- 3 whole garlic cloves, minced
- 1 teaspoon turmeric powder
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 0.5 teaspoon cayenne pepper (optional)
- 3 large tomatoes, chopped
- 1 cup low-sodium vegetable broth
- 1 teaspoon garam masala
- 2 tablespoons fresh cilantro, chopped
- 0.5 teaspoon salt
Instructions
Heat the olive oil in a large pan over medium heat.
Add the mustard seeds and cumin seeds. Sauté until the mustard seeds begin to pop.
Add the finely chopped onion and sauté until translucent, about 5-7 minutes.
Stir in the minced ginger and garlic, cooking for an additional 2 minutes.
Mix in the turmeric powder, ground coriander, ground cumin, and cayenne pepper (if using). Cook for 1 minute until the spices are fragrant.
Add the chopped tomatoes and cook until they soften, about 5 minutes.
Pour in the low-sodium vegetable broth and stir well.
Bring the mixture to a simmer, reduce the heat to low, and cook for 10-15 minutes until the sauce thickens, stirring occasionally.
Stir in the garam masala, chopped cilantro, and salt. Mix well and cook for another minute.
Remove from heat and allow to cool slightly before using or storing in the refrigerator for later use.
Nutrition Facts
Calories |
493 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 42% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1370 mg | 60% | |
| Total Carbohydrate | 47.2 g | 17% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 20.5 g | ||
| Protein | 9.7 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 200 mg | 15% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 1970 mg | 42% | |
*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.
