Heart-Healthy Onion Curry
Embark on a journey of bold flavors and wholesome nourishment with this Heart-Healthy Onion Curry, a delightful twist on traditional curry that's perfect for those seeking a nutritious yet satisfying meal. This recipe combines caramelized onions, tender chickpeas, and vibrant baby spinach in a fragrant medley of spices like turmeric, cumin, and garam masala, creating a dish that's as rich in flavor as it is in health benefits. With olive oil and low-sodium vegetable broth forming the base, this curry prioritizes heart health without sacrificing taste. Fresh ginger, garlic, and a splash of lemon juice elevate the dish with vibrant zest, while a garnish of cilantro adds a fresh finish. Ready in just 45 minutes, this vegan and gluten-free curry pairs beautifully with brown rice or whole wheat naan for a balanced meal. Perfect for busy weeknights or meal prep, it's a warm, comforting, and guilt-free way to embrace global cuisine!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 large onions
- 4 garlic cloves
- 1 inch piece fresh ginger
- 1 teaspoon ground turmeric
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 0.5 teaspoon black pepper
- 1 teaspoon garam masala
- 2 cups low-sodium vegetable broth
- 1 can (15 oz) chickpeas
- 2 cups baby spinach
- 0.5 cup fresh cilantro
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
Instructions
Peel and thinly slice the onions. Mince the garlic cloves. Peel and finely grate the ginger.
Heat the olive oil in a large non-stick saucepan over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds or until fragrant.
Add the sliced onions to the pan and sauté for 5-7 minutes until they become soft and golden brown, stirring occasionally.
Stir in the minced garlic, grated ginger, ground turmeric, coriander powder, and black pepper. Cook for another 1 minute until aromatic.
Add the low-sodium vegetable broth and bring to a simmer.
Drain and rinse the chickpeas, then add them to the saucepan. Simmer for 10 minutes, allowing the flavors to meld and the broth to reduce slightly.
Stir in the baby spinach and cook for 2 more minutes until the spinach has wilted.
Add the garam masala, salt, and lemon juice. Stir well and cook for an additional 1-2 minutes.
Remove from heat and garnish with fresh cilantro before serving. Enjoy your heart-healthy onion curry with brown rice or whole wheat naan.
Nutrition Facts
Calories |
596 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1545 mg | 67% | |
| Total Carbohydrate | 72.4 g | 26% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 24.9 g | ||
| Protein | 11.8 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 292 mg | 22% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 1525 mg | 32% | |
*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.
