Heart-Healthy Paya Curry
Indulge in the wholesome flavors of Heart-Healthy Paya Curry, a lighter take on the traditional delicacy made with tender goat trotters simmered to perfection in a medley of aromatic spices and nutrient-rich low-sodium vegetable broth. This recipe swaps out traditional cooking oils for heart-friendly olive oil and balances bold flavors with the freshness of minced ginger, garlic, and chopped cilantro. Slow-cooked for deep flavor infusion, the curry delivers a melt-in-your-mouth experience while adhering to health-conscious choices like reduced salt and vibrant tomatoes. Perfectly paired with whole-grain bread or brown rice, this nutritious, hearty dish is designed to keep your heart happy and your taste buds thrilled.
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Recipe Information
Ingredients
- 4 pieces Goat trotters (paya)
- 2 tablespoons Olive oil
- 1 large, finely chopped Onion
- 4 cloves, minced Garlic
- 1 tablespoon, minced Ginger
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin powder
- 1 teaspoon Garam masala
- 2 medium, pureed Tomatoes
- 2 small, slit Green chilies
- 4 cups Low-sodium vegetable broth
- 1 tablespoon Lemon juice
- 0.5 teaspoon Salt
- 0.25 cup, chopped Fresh cilantro
Instructions
Start by thoroughly cleaning the goat trotters under running water to remove any impurities and hairs. Use a clean kitchen towel to pat them dry.
Heat olive oil in a large, heavy-bottomed pot over medium heat. Add chopped onions and sauté until they become golden brown, approximately 8-10 minutes.
Add minced garlic and ginger to the pot and continue to sauté for an additional 2-3 minutes until the raw aroma dissipates.
Stir in the turmeric, coriander, and cumin powders. Cook the spices for 1 minute, stirring continuously to prevent them from burning.
Add the pureed tomatoes to the pot and cook for 5-7 minutes, until the mixture thickens and the oil starts to separate.
Add the goat trotters and slit green chilies to the pot, stirring well to coat the trotters with the spices and tomato mixture.
Pour in the low-sodium vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 2.5 to 3 hours. Stir occasionally and skim off any impurities that rise to the surface.
Check the tenderness of the trotters; they should be soft and the bones easily movable. If needed, continue simmering until they reach the desired tenderness.
Once cooked, stir in the garam masala, lemon juice, and salt. Adjust the seasoning to taste and let it simmer for another 5 minutes.
Garnish the curry with freshly chopped cilantro before serving.
Serve hot with whole-grain bread or brown rice for a complete heart-healthy meal.
Nutrition Facts
Calories |
1367 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.4 g | 116% | |
| Saturated Fat | 28.6 g | 143% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 320 mg | 107% | |
| Sodium | 2071 mg | 90% | |
| Total Carbohydrate | 53.4 g | 19% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 21.7 g | ||
| Protein | 87.0 g | 174% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 258 mg | 20% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 2780 mg | 59% | |
*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.
