Low Sodium Bhindi Gosht
Savor the rich, hearty flavors of *Low Sodium Bhindi Gosht*, a nutritious twist on the classic South Asian goat and okra curry. This recipe balances tender, slow-cooked bone-in goat meat with fresh, sautéed okra for a dish that’s full of texture and flavor without excess salt. Infused with aromatic spices like cumin, coriander, and garam masala, and cooked in a low sodium broth, this curry offers bold and satisfying flavors perfect for those watching their sodium intake. Garnished with fresh coriander and a splash of lemon juice, it’s a wholesome and vibrant meal best enjoyed with fluffy low sodium naan or steamed rice. Whether you're seeking a heart-healthy dinner or a flavorful new take on traditional gosht dishes, this recipe is a must-try!
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Recipe Information
Ingredients
- 500 grams Goat meat, bone-in chunks
- 250 grams Fresh okra (bhindi), washed and cut into 1-inch pieces
- 2 medium Onions, thinly sliced
- 2 medium Tomatoes, chopped
- 1 tablespoon Ginger paste
- 1 tablespoon Garlic paste
- 2 Green chilies, slit lengthwise
- 1 cup Low sodium vegetable or chicken broth
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Garam masala
- 2 tablespoons Fresh coriander leaves, chopped
- 3 tablespoons Cooking oil
- 1 tablespoon Lemon juice
Instructions
Heat 2 tablespoons of cooking oil in a large heavy-bottomed pot over medium heat. Add cumin seeds and let them sizzle for a few seconds.
Add the sliced onions and sauté until they become golden brown, stirring occasionally.
Mix in the ginger and garlic pastes, and cook for another 2 minutes until the raw smell disappears.
Stir in the turmeric powder, red chili powder, and coriander powder. Cook for a minute to toast the spices.
Add the goat meat chunks to the pot and stir well to coat the meat in the spice mixture. Cook for 5-7 minutes until the meat starts to brown.
Add the chopped tomatoes and slit green chilies, then pour in the low sodium broth. Bring to a boil.
Reduce the heat to a simmer, cover the pot, and let it cook for about 45 minutes or until the meat is tender, stirring occasionally.
In a separate pan, heat the remaining 1 tablespoon of oil over medium heat. Add the chopped okra and sauté until it is lightly browned and not slimy.
Once the meat is tender, add the sautéed okra to the pot and mix well. Cook for an additional 10 minutes to allow the flavors to meld.
Sprinkle garam masala over the dish and stir well.
Garnish with fresh coriander leaves and a squeeze of lemon juice before serving.
Serve hot with low sodium naan or steamed rice.
Nutrition Facts
Calories |
1468 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.9 g | 78% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 375 mg | 125% | |
| Sodium | 1553 mg | 68% | |
| Total Carbohydrate | 80.0 g | 29% | |
| Dietary Fiber | 21.3 g | 76% | |
| Total Sugars | 24.1 g | ||
| Protein | 151.8 g | 304% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 472 mg | 36% | |
| Iron | 27.3 mg | 152% | |
| Potassium | 4496 mg | 96% | |
*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.
