Low Sodium Hearty Bean Curry
Dive into the comforting flavors of this Low Sodium Hearty Bean Curry, a vibrant and nutrient-packed dish crafted for wholesome, heart-healthy eating. Featuring a medley of kidney beans, black beans, and chickpeas, this recipe is a protein-rich powerhouse enhanced by aromatic spices like curry powder, turmeric, and cumin. Fresh vegetables, including carrots, red bell peppers, and baby spinach, add layers of color and texture, while lime juice and cilantro provide a zesty, herbaceous finish. With no added salt, this curry maximizes flavor naturally, making it perfect for those watching their sodium intake. Ready in just 45 minutes, serve this one-pot wonder over brown rice or alongside warm naan for a satisfying, nourishing meal that’s as delicious as it is guilt-free.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 large garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 2 tablespoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 0.25 teaspoon cayenne pepper
- 2 cups tomatoes, diced
- 2 cups low sodium vegetable broth
- 1 15-ounce can canned no salt added kidney beans, rinsed and drained
- 1 15-ounce can canned no salt added black beans, rinsed and drained
- 1 15-ounce can canned no salt added chickpeas, rinsed and drained
- 1 large carrot, sliced
- 1 medium red bell pepper, chopped
- 3 cups baby spinach
- 0.5 cup fresh cilantro, chopped
- 1 medium lime, juiced
Instructions
Heat olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Add curry powder, ground cumin, ground coriander, turmeric, and cayenne pepper to the pot, stirring continuously for about 1 minute to toast the spices.
Mix in the diced tomatoes and cook for an additional 3 minutes, allowing them to soften slightly.
Pour in the low sodium vegetable broth, and bring the mixture to a gentle boil.
Add the rinsed kidney beans, black beans, and chickpeas, followed by the sliced carrot and chopped red bell pepper.
Reduce the heat to low and let the curry simmer for about 20 minutes, allowing the vegetables to become tender.
Stir in the baby spinach and simmer for another 2 minutes until wilted.
Turn off the heat, then add fresh cilantro and lime juice for a burst of freshness. Mix well.
Serve the bean curry warm, accompanied by your favorite whole grain or bread, and enjoy this hearty dish!
Nutrition Facts
Calories |
2028 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.5 g | 60% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4596 mg | 200% | |
| Total Carbohydrate | 323.2 g | 118% | |
| Dietary Fiber | 98.2 g | 351% | |
| Total Sugars | 54.8 g | ||
| Protein | 102.2 g | 204% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 830 mg | 64% | |
| Iron | 47.3 mg | 263% | |
| Potassium | 6357 mg | 135% | |
*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.
