Low Fat Onion Curry
Bursting with aromatic spices and creamy richness, this Low Fat Onion Curry is a lighter take on a classic Indian favorite. Perfectly caramelized onions form the base of this dish, enhanced by fresh tomatoes, garlic, ginger, and a vibrant blend of coriander, cumin, turmeric, and red chili powders. The addition of low-fat yogurt creates a velvety sauce without the heaviness, while a sprinkle of fresh cilantro leaves adds a refreshing finish. Simple yet satisfying, this wholesome curry is easy to prepare in under 40 minutes and pairs beautifully with steamed rice or whole grain flatbread for a heartwarming meal. Ideal for those seeking a low-calorie, high-flavor option, this recipe is a must-try for health-conscious curry lovers!
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Recipe Information
Ingredients
- 4 pieces Large onions
- 2 large Tomatoes
- 4 pieces Garlic cloves
- 1 inch piece Fresh ginger
- 2 small Green chilies
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Red chili powder
- 1 teaspoon Salt
- 0.5 cup Low-fat yogurt
- 0.5 cup Cilantro leaves
- 1 cup Water
- 1 teaspoon Olive oil
Instructions
Peel and thinly slice the onions. Finely chop the tomatoes. Mince the garlic and ginger. Slit the green chilies lengthwise.
Heat olive oil in a large non-stick pan over medium heat. Add the sliced onions and sauté them until they turn golden brown, about 8-10 minutes.
Add the minced garlic, ginger, and slit green chilies to the pan. Sauté for an additional 2 minutes until the raw aroma disappears.
Stir in the chopped tomatoes and cook until they soften and the mixture becomes thick, about 5 minutes.
Add coriander powder, cumin powder, turmeric powder, red chili powder, and salt. Stir well to combine the spices with the onion-tomato mixture.
Reduce the heat to low and add the low-fat yogurt. Stir continuously to avoid curdling. Cook for another 2-3 minutes until the sauce is well blended.
Add water to the pan and increase the heat to medium. Bring the curry to a gentle boil, then reduce the heat to low and simmer for 5 minutes, allowing the flavors to meld together.
Turn off the heat, and garnish with freshly chopped cilantro leaves.
Serve hot with steamed rice or whole grain flatbread for a complete meal.
Nutrition Facts
Calories |
592 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.5 g | 25% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 2567 mg | 112% | |
| Total Carbohydrate | 92.7 g | 34% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 46.9 g | ||
| Protein | 21.0 g | 42% | |
| Vitamin D | 1.7 mcg | 9% | |
| Calcium | 576 mg | 44% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 2844 mg | 61% | |
*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.
