Low Sodium Chokha
Discover the vibrant flavors of **Low Sodium Chokha**, a wholesome twist on the traditional chokha that’s perfect for health-conscious food lovers. Packed with the smoky goodness of roasted eggplant, potatoes, and tomatoes, this dish is elevated by aromatic mustard oil, sizzling cumin seeds, and a zesty burst of fresh lemon juice. Finely chopped green chili, ginger, and cilantro add layers of freshness and spice, while caramelized onions bring a subtle sweetness to the mix. With no added salt, this nutrient-rich recipe celebrates bold, natural flavors, making it an ideal choice for low-sodium diets. Serve it warm or at room temperature as a delicious side dish with flatbread or rice, or enjoy it as a hearty, veggie-forward spread that’s sure to delight your palate.
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Recipe Information
Ingredients
- 1 large Eggplant
- 2 medium Potato
- 2 medium Tomato
- 4 pieces Garlic cloves
- 1 piece Green chili
- 1 inch piece Ginger
- 1 medium Red onion
- 0.5 cup Cilantro leaves
- 2 tablespoons Lemon juice
- 1 teaspoon Cumin seeds
- 1 tablespoon Mustard oil
- 1 teaspoon Ground coriander
Instructions
Preheat the oven to 400°F (200°C).
Wash the eggplant, potatoes, and tomatoes thoroughly. Puncture the eggplant and potatoes with a fork to allow steam to escape.
Place the eggplant, potatoes, tomatoes, and garlic cloves on a baking sheet. Roast in the preheated oven for 30 minutes, turning once halfway through.
While the vegetables are roasting, finely chop the onion, green chili, ginger, and cilantro leaves. Set aside.
Once roasted, remove the vegetables from the oven. Allow them to cool slightly. Peel the skin off the roasted eggplant and potatoes.
In a large mixing bowl, mash the peeled eggplant and potatoes together using a fork or potato masher. Add the roasted tomatoes and garlic cloves, mashing until slightly chunky.
In a small skillet, heat the mustard oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until aromatic.
Add the chopped onion, green chili, and ginger to the skillet. Sauté until the onion becomes translucent, about 4-5 minutes.
Add the sautéed mixture to the mashed vegetables along with the lemon juice, ground coriander, and cilantro leaves. Mix well to combine all the ingredients.
Taste the Chokha; adjust the lemon juice or green chili to suit your taste. Remember, this is a low sodium dish, so extra salt is omitted but can be added if dietary needs allow.
Serve the Chokha warm or at room temperature as a side dish or spread. It pairs well with flatbread or rice.
Nutrition Facts
Calories |
901 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.4 g | 39% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 9 mg | 3% | |
| Sodium | 3685 mg | 160% | |
| Total Carbohydrate | 150.3 g | 55% | |
| Dietary Fiber | 33.7 g | 120% | |
| Total Sugars | 56.1 g | ||
| Protein | 20.7 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 289 mg | 22% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 4107 mg | 87% | |
*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.
