Heart-Healthy Yogurt Curry
Treat your taste buds and your heart to the delightful flavors of this Heart-Healthy Yogurt Curry, a nourishing twist on a classic dish. Crafted with low-fat plain yogurt, vibrant turmeric, and fragrant spices like cumin and mustard seeds, this smooth and creamy curry is packed with wholesome nutrients. Fresh vegetables, including spinach, carrots, tomatoes, and onion, combine to create a colorful and antioxidant-rich base, while a splash of fresh lemon juice and cilantro adds a zesty, herby finish. Prepared in just 40 minutes, this heart-friendly recipe is perfect for busy weeknights and pairs beautifully with brown rice or quinoa for a balanced, satisfying meal. Rich in flavor yet light on calories, this curry is your go-to for healthy comfort food that doesn’t compromise on taste!
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Recipe Information
Ingredients
- 1 cup low-fat plain yogurt
- 0.5 cup water
- 0.5 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 0.5 teaspoon mustard seeds
- 2 cloves garlic cloves, minced
- 1 teaspoon ginger, grated
- 1 medium onion, finely chopped
- 1 medium tomato, chopped
- 2 cups spinach leaves, finely chopped
- 1 medium carrot, diced
- 1 teaspoon coriander powder
- 0.5 teaspoon ground paprika
- 1 tablespoon extra virgin olive oil
- 2 tablespoons fresh cilantro, chopped
- 0.5 teaspoon salt
- 1 teaspoon fresh lemon juice
Instructions
In a medium bowl, whisk the low-fat plain yogurt with water until smooth. Add the turmeric powder and mix well. Set aside.
Heat the extra virgin olive oil in a large non-stick skillet or pan over medium heat.
Add the cumin seeds and mustard seeds to the oil. Allow them to sizzle and pop for about 30 seconds.
Stir in the minced garlic and grated ginger. Sauté for 1-2 minutes until fragrant.
Add the chopped onion and cook for 3-4 minutes, stirring occasionally, until translucent.
Mix in the chopped tomato and sauté for another 3-4 minutes until the tomatoes soften and release their juices.
Add the diced carrot, coriander powder, and ground paprika. Stir well and cook for 2-3 minutes.
Reduce the heat to low and slowly pour in the prepared yogurt mixture, stirring constantly to prevent curdling.
Add the finely chopped spinach leaves and salt. Stir to combine. Let the curry simmer gently for 5-7 minutes, stirring occasionally.
Turn off the heat and stir in fresh lemon juice.
Garnish with chopped fresh cilantro before serving.
Serve hot with a side of brown rice or quinoa for a heart-healthy meal.
Nutrition Facts
Calories |
429 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.4 g | 26% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 14 mg | 5% | |
| Sodium | 1521 mg | 66% | |
| Total Carbohydrate | 48.2 g | 18% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 28.1 g | ||
| Protein | 20.9 g | 42% | |
| Vitamin D | 3.1 mcg | 16% | |
| Calcium | 681 mg | 52% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 2068 mg | 44% | |
*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.
