Low Fat Low Cal Indian Vegetable Curry
Dive into the vibrant flavors of this Low Fat Low Cal Indian Vegetable Curry, a wholesome and satisfying dish that perfectly balances taste and nutrition. Loaded with colorful vegetables like carrots, cauliflower, zucchini, and spinach, this curry is simmered in a fragrant blend of cumin, turmeric, garam masala, and other warm Indian spices. With just a teaspoon of olive oil and plenty of nutrient-packed ingredients, this recipe is ideal for anyone seeking a healthy, low-fat, and low-calorie meal option without compromising on flavor. Ready in under 45 minutes, it’s a quick, vegan-friendly dish that pairs beautifully with steamed rice or whole-grain flatbread. Perfect for busy weeknights or meal prep, this hearty curry is as comforting as it is nutritious!
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Recipe Information
Ingredients
- 1 teaspoon Olive oil
- 1 teaspoon Cumin seeds
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 2 medium Tomatoes, chopped
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 0.5 teaspoon Garam masala
- 1 teaspoon Salt
- 1 medium Carrot, diced
- 1 cup Cauliflower florets
- 0.5 cup Green peas (frozen or fresh)
- 1 small Zucchini, diced
- 1 cup Spinach leaves, chopped
- 1 cup Water
- 2 tablespoons Fresh cilantro, chopped
- 1 teaspoon Lemon juice
Instructions
Heat the olive oil in a large non-stick pan or pot over medium heat.
Add the cumin seeds and let them sizzle for 30 seconds until aromatic.
Add the chopped onion and sauté for 3-4 minutes until it softens and turns golden brown.
Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes until fragrant.
Add the chopped tomatoes, red chili powder, turmeric powder, ground coriander, and garam masala. Cook for 5-7 minutes, stirring occasionally, until the tomatoes break down and the mixture turns into a thick paste.
Add the diced carrot, cauliflower florets, green peas, and zucchini to the pot. Stir well to coat the vegetables with the spice mixture.
Pour in the water and add salt. Cover the pot with a lid and let it simmer for 15-20 minutes, stirring occasionally, until the vegetables are tender.
Add the chopped spinach leaves and let them wilt into the curry. Cook for another 2-3 minutes.
Turn off the heat and stir in the lemon juice and fresh cilantro.
Serve the curry hot with steamed rice or whole-grain flatbread for a low-fat, satisfying meal.
Nutrition Facts
Calories |
408 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.3 g | 22% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2522 mg | 110% | |
| Total Carbohydrate | 56.3 g | 20% | |
| Dietary Fiber | 18.1 g | 65% | |
| Total Sugars | 23.4 g | ||
| Protein | 15.5 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 280 mg | 22% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 2329 mg | 50% | |
*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.
