Heart-Healthy Yellow Curry Sauce
Elevate your meals with this Heart-Healthy Yellow Curry Sauce, a vibrant and creamy creation that's as nutritious as it is flavorful. Packed with anti-inflammatory ingredients like turmeric, ginger, and garlic, this sauce combines the bold flavors of salt-free curry powder and warm cumin with the natural sweetness of carrots and maple syrup. Light coconut milk and low-sodium vegetable broth form the silky base, keeping it guilt-free and perfect for heart-healthy diets. With just 10 minutes of prep and 20 minutes of cooking, it's ready to transform steamed veggies, whole grains, or lean proteins into a comforting, aromatic dish. Garnish with fresh cilantro for a burst of color and herby freshness, and enjoy a wholesome curry experience that's simple and satisfying!
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Recipe Information
Ingredients
- 1 tablespoon Extra virgin olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 tablespoon Ginger, freshly grated
- 1 medium Carrot, finely diced
- 1.5 tablespoons Curry powder (salt-free)
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin powder
- 1 teaspoon Ground coriander
- 1 can (13.5 ounces) Unsweetened coconut milk (light)
- 0.5 cup Low-sodium vegetable broth
- 1 tablespoon Lime juice, freshly squeezed
- 1 teaspoon Maple syrup
- 2 tablespoons Cilantro, chopped (optional, for garnish)
- 0.25 teaspoon Black pepper, freshly ground
Instructions
Heat the olive oil in a medium saucepan over medium heat.
Add the chopped onion and sauté for 3-4 minutes, until translucent and softened.
Stir in the minced garlic and grated ginger, cooking for 1 minute until fragrant.
Add the diced carrot and continue to cook for 2-3 minutes, stirring occasionally.
Sprinkle in the curry powder, turmeric, cumin, and ground coriander. Stir well to coat the vegetables in the spices and toast them lightly for 1-2 minutes.
Reduce the heat to medium-low and pour in the coconut milk and vegetable broth, stirring to combine.
Let the mixture simmer gently for 10 minutes, stirring occasionally, until the carrot is tender and flavors are well combined.
Blend the sauce using an immersion blender until smooth and creamy. Alternatively, transfer the sauce to a blender and puree, then return it to the saucepan.
Stir in the lime juice, maple syrup, and freshly ground black pepper. Adjust seasoning as needed.
Serve warm over steamed vegetables, brown rice, or lean proteins. Garnish with fresh chopped cilantro if desired.
Nutrition Facts
Calories |
356 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.4 g | 30% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 142 mg | 6% | |
| Total Carbohydrate | 39.6 g | 14% | |
| Dietary Fiber | 8.0 g | 29% | |
| Total Sugars | 13.1 g | ||
| Protein | 4.8 g | 10% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 172 mg | 13% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 809 mg | 17% | |
*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.
