Low Fat Yogurt Curry
Discover the creamy, tangy delight of Low Fat Yogurt Curry—a delicious blend of wholesome ingredients and fragrant spices that promises big flavor with fewer calories. This easy-to-make recipe features low-fat yogurt whisked into a delicate base of sautéed onions, garlic, and ginger, enriched by the vibrant taste of cumin, coriander, turmeric, and a hint of chili heat. Fresh curry leaves and mustard seeds provide an aromatic punch, creating a comforting dish with authentic Indian flair. Gently simmered to perfection, this low-fat curry is ideal for serving with steamed rice or whole-grain flatbread, making it a healthy choice for busy weeknight dinners or family gatherings. Quick to prepare in just 25 minutes, it’s the perfect blend of nourishment and taste for anyone seeking a lighter take on classic yogurt curry.
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Recipe Information
Ingredients
- 300 grams Low-fat plain yogurt
- 100 milliliters Water
- 1 medium (finely chopped) Onion
- 2 cloves (minced) Garlic
- 1 teaspoon (minced) Ginger
- 1 medium (finely chopped) Tomato
- 0.5 teaspoons Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Coriander powder
- 0.5 teaspoons Red chili powder
- 0.5 teaspoons (or to taste) Salt
- 0.5 teaspoons Mustard seeds
- 6 leaves Curry leaves
- 1 tablespoon Low-calorie cooking oil
- 2 tablespoons (chopped) Cilantro (fresh coriander)
Instructions
In a mixing bowl, whisk the low-fat plain yogurt with 100 milliliters of water until smooth. Set aside.
Heat the low-calorie cooking oil in a non-stick pan on medium heat.
Add mustard seeds to the hot oil. When they start to splutter, add the curry leaves and let them sizzle for a few seconds.
Add the finely chopped onion to the pan and sauté until it becomes translucent, about 3-4 minutes.
Stir in the minced garlic and ginger. Cook for another minute until fragrant.
Add the chopped tomato and cook until it softens and blends with the onion mixture, about 3 minutes.
Sprinkle turmeric powder, ground cumin, coriander powder, and red chili powder over the mixture. Stir well and sauté for 1 minute to toast the spices.
Lower the heat to prevent curdling, then stir in the whisked yogurt mixture gradually, mixing continuously.
Add salt to taste and let the curry simmer gently on low heat for 5-7 minutes, stirring occasionally.
Turn off the heat and garnish the curry with fresh cilantro.
Serve hot with steamed rice or whole-grain flatbread for a nutritious and low-fat meal.
Nutrition Facts
Calories |
387 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.3 g | 14% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 2604 mg | 113% | |
| Total Carbohydrate | 54.2 g | 20% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 38.7 g | ||
| Protein | 21.0 g | 42% | |
| Vitamin D | 3.9 mcg | 19% | |
| Calcium | 671 mg | 52% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1429 mg | 30% | |
*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.
