Low Sodium Indian Mint Sauce
Brighten up your meals with this refreshing Low Sodium Indian Mint Sauce, a zesty and wholesome spin on the classic Indian condiment. Packed with fresh mint and coriander leaves, creamy Greek yogurt, and a hint of tangy lemon juice, this recipe delivers bold flavors without the added salt. A touch of honey balances the heat from optional green chili and the warmth of cumin, making it a versatile side that pairs perfectly with grilled dishes, curries, or even as a healthy salad dressing. Ready in just 10 minutes, this easy, heart-healthy sauce is a vibrant addition to your recipe repertoire—and it's perfect for those looking to enjoy flavorful, low-sodium options!
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Recipe Information
Ingredients
- 1 cup Fresh mint leaves
- 0.5 cup Fresh coriander leaves (cilantro)
- 0.5 cup Plain Greek yogurt
- 1 small Green chili (optional)
- 1 clove Garlic
- 1 inch Ginger
- 1 tablespoon Lemon juice
- 0.5 teaspoon Cumin powder
- 0.25 teaspoon Black pepper
- 0.5 teaspoon Honey
- 2 tablespoons Water
Instructions
Rinse the fresh mint leaves and coriander leaves under cold water to remove any dirt. Pat them dry with a clean kitchen towel or paper towels.
In a blender or food processor, add the mint leaves, coriander leaves, plain Greek yogurt, green chili, garlic clove, ginger piece, lemon juice, cumin powder, black pepper, and honey.
Add the water to the blender or food processor to help with blending.
Blend all the ingredients until smooth, stopping to scrape down the sides as needed. If the sauce is too thick, add a little more water to achieve the desired consistency.
Taste the sauce and adjust the seasoning if necessary, keeping in mind the low sodium intention.
Transfer the mint sauce to a serving bowl or airtight container. Chill in the refrigerator for at least 30 minutes to allow the flavors to meld.
Serve cold as a dip, a side accompaniment to Indian dishes, or as a zesty dressing for salads.
Nutrition Facts
Calories |
305 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.0 g | 8% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 131 mg | 6% | |
| Total Carbohydrate | 53.1 g | 19% | |
| Dietary Fiber | 24.5 g | 88% | |
| Total Sugars | 22.0 g | ||
| Protein | 28.3 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1000 mg | 77% | |
| Iron | 25.9 mg | 144% | |
| Potassium | 2580 mg | 55% | |
*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.
