Low Sodium Hearty Beans Curry
Dive into the vibrant, nutritious world of our Low Sodium Hearty Beans Curry, a flavorful twist on classic comfort food. Packed with plant-powered goodness from mixed beans and baby spinach, this curry features aromatic spices like cumin, coriander, and turmeric, all simmered in rich, creamy light coconut milk. With no added salt, the recipe emphasizes the natural flavors of wholesome ingredients, complemented by a zesty dash of lime and a sprinkle of fresh cilantro. Perfect for a heart-healthy, satisfying meal, this curry is ready in under 45 minutes and pairs beautifully with low-sodium sides like quinoa, brown rice, or whole-grain bread. Whether you're looking for a warming meal or a nutritious dinner option, this dish is as hearty as it is health-conscious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 4 cloves fresh garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon cumin seeds
- 1 teaspoon coriander seeds, crushed
- 1 teaspoon ground turmeric
- 0.5 teaspoon red chili powder
- 1 can (15 ounces) diced tomatoes, no salt added
- 2 cups mixed beans, cooked and unsalted
- 1 can (13.5 ounces) coconut milk, light
- 2 cups baby spinach leaves
- 0.5 cup fresh cilantro, chopped
- 1 tablespoon fresh lime juice
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat. Add the finely chopped onion and sauté for about 5 minutes, or until the onion becomes translucent.
Add the minced garlic, grated ginger, cumin seeds, and crushed coriander seeds. Stir and cook for another 2 minutes until the spices become fragrant.
Stir in the ground turmeric and red chili powder, allowing the spices to blend evenly with the onion mixture.
Add the can of diced tomatoes to the pot, stirring the mixture well. Let it simmer for 5-7 minutes, allowing the tomatoes to break down and thicken the sauce.
Mix in the cooked unsalted mixed beans, ensuring they are coated well with the spices and tomato sauce.
Pour in the light coconut milk and stir to combine. Allow the curry to simmer gently for about 10 minutes, letting the flavors meld together.
Add the baby spinach leaves to the pot and cook until wilted, which should take about 2 minutes.
Remove the curry from the heat and stir in the fresh cilantro and lime juice.
Season with black pepper to taste before serving.
Serve the Low Sodium Hearty Beans Curry warm, with your choice of low-sodium sides such as brown rice, quinoa, or whole grain bread.
Nutrition Facts
Calories |
1270 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.7 g | 66% | |
| Saturated Fat | 20.3 g | 102% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 214 mg | 9% | |
| Total Carbohydrate | 166.0 g | 60% | |
| Dietary Fiber | 50.8 g | 181% | |
| Total Sugars | 27.6 g | ||
| Protein | 54.5 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 521 mg | 40% | |
| Iron | 23.8 mg | 132% | |
| Potassium | 3604 mg | 77% | |
*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.
