Low Fat Tomato Tandoori Sauce
Dive into the vibrant flavors of this Low Fat Tomato Tandoori Sauce—an aromatic blend of tangy tomatoes, warm spices, and creamy low-fat yogurt that’s both healthy and delicious. Perfect for those seeking a lighter alternative to traditional tandoori sauces, this recipe features classic Indian spices like garam masala, turmeric, and cumin, toasted to perfection for maximum flavor, and enriched with vegetable broth for a smooth consistency. Ready in just 35 minutes, this versatile sauce pairs beautifully with grilled vegetables, tofu, or lean proteins, making it ideal for weeknight dinners or meal prep. Garnished with fresh cilantro, this guilt-free, restaurant-quality dish transforms ordinary meals into something extraordinary while keeping health-conscious cooking at the forefront.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 medium (chopped) Tomatoes
- 1 medium (finely chopped) Onion
- 3 cloves (minced) Garlic
- 1 tablespoon (grated) Ginger
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Paprika
- 1 teaspoon Garam masala
- 0.5 teaspoon Turmeric
- 0.5 teaspoon (adjust to taste) Red chili powder
- 2 tablespoons Tomato paste
- 0.5 cup Low-fat, unsweetened plain yogurt
- 0.5 cup Vegetable broth
- 0.75 teaspoon (adjust to taste) Salt
- 2 tablespoons (chopped, for garnish) Fresh cilantro
- 1 second (spray) Nonstick spray
Instructions
Heat a large nonstick skillet over medium heat and spray it lightly with nonstick spray.
Add the chopped onion and sauté for 3-4 minutes until translucent.
Add the minced garlic and grated ginger. Cook for another 1-2 minutes, stirring frequently, until fragrant.
Stir in the ground cumin, coriander, paprika, garam masala, turmeric, and red chili powder. Cook for 30 seconds to toast the spices and release their aroma.
Add the chopped tomatoes and tomato paste to the skillet. Cook for 8-10 minutes, stirring occasionally, until the tomatoes break down and form a thick mixture.
Pour in the vegetable broth and stir to combine. Simmer for 5 minutes to blend the flavors.
Remove the skillet from heat and allow the mixture to cool slightly. Transfer the mixture to a blender and blend until smooth.
Return the blended sauce to the skillet and place it back on low heat.
Stir in the low-fat yogurt and salt. Mix well, ensuring the sauce does not boil, to prevent the yogurt from curdling.
Simmer for another 5 minutes on low heat, stirring occasionally, until the sauce is creamy and well combined.
Garnish with chopped fresh cilantro before serving. Pair with roasted or grilled vegetables, tofu, or lean proteins.
Nutrition Facts
Calories |
371 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.9 g | 9% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 2192 mg | 95% | |
| Total Carbohydrate | 67.1 g | 24% | |
| Dietary Fiber | 14.8 g | 53% | |
| Total Sugars | 34.8 g | ||
| Protein | 18.6 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 432 mg | 33% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 2506 mg | 53% | |
*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.
