Low Sodium Green Bean Curry
Discover the vibrant flavors of this *Low Sodium Green Bean Curry*, a healthy and aromatic twist on a classic Indian-inspired dish. Packed with tender fresh green beans, creamy coconut milk, and a medley of warming spices like turmeric, coriander, and cumin, this recipe balances nutrition with bold taste. Black mustard seeds and dried red chilies add an irresistible depth, while lemon juice provides a refreshing pop of acidity. Perfectly suited for those seeking low-sodium meal options, this curry is easy to prepare in under 40 minutes and serves as a satisfying main course when paired with rice or flatbreads. Garnished with fresh cilantro for a fragrant finish, this wholesome dish proves that healthy eating can be full of flavor.
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Recipe Information
Ingredients
- 500 grams Fresh green beans
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 teaspoon Fresh ginger, grated
- 1 teaspoon Turmeric powder
- 2 teaspoons Coriander powder
- 1 teaspoon Cumin powder
- 400 ml Coconut milk
- 400 grams Canned tomatoes, chopped
- 1 teaspoon Black mustard seeds
- 2 Dried red chilies, broken into pieces
- 2 tablespoons Lemon juice
- 2 tablespoons Fresh cilantro, chopped
Instructions
Trim the ends off the green beans and cut them into approximately 2-inch pieces.
Heat olive oil in a large pan over medium heat. Add black mustard seeds and let them sizzle until they start to pop, about 30 seconds.
Add chopped onion and sauté until soft and translucent, about 3-4 minutes.
Stir in minced garlic and grated ginger, cook for an additional 1-2 minutes until fragrant.
Add turmeric, cumin, and coriander powders, and mix well for 1 minute to toast the spices.
Pour in the chopped tomatoes and coconut milk, stirring to combine all the ingredients.
Bring the mixture to a gentle simmer, then add the green beans and dried red chilies.
Cover and cook on low heat for 10-15 minutes, or until the green beans are tender but still crisp.
Remove from heat and stir in the lemon juice to add a fresh tangy flavor.
Garnish with chopped cilantro before serving.
Adjust seasoning to taste if necessary (being mindful of sodium intake). Serve warm with rice or flatbreads.
Nutrition Facts
Calories |
803 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.5 g | 43% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 625 mg | 27% | |
| Total Carbohydrate | 124.9 g | 45% | |
| Dietary Fiber | 29.3 g | 105% | |
| Total Sugars | 70.3 g | ||
| Protein | 19.0 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 404 mg | 31% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 2808 mg | 60% | |
*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.
