Low Sodium Kari Chawal
Experience the delightful fusion of flavor and health with this **Low Sodium Kari Chawal** recipe, a wholesome twist on the classic Indian comfort food. Featuring aromatic Basmati rice paired with a luscious yogurt-based curry, this dish is crafted with low sodium in mind, letting vibrant spices like turmeric, cumin, and carom seeds take center stage. The velvety curry is thickened with chickpea flour and infused with the earthy warmth of ginger, green chilies, and curry leaves, creating a dish that's both nourishing and deeply satisfying. Served hot and topped with fresh cilantro, this heart-healthy recipe is perfect for anyone looking to reduce their sodium intake without compromising on flavor. Ready in under an hour, it’s an easy and guilt-free meal for the whole family.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 2 cups Water
- 1 cup Plain low-fat yogurt
- 2 tablespoons Chickpea flour (besan)
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Carom seeds (ajwain)
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 1 inch piece Ginger, finely grated
- 10 leaves Curry leaves
- 1 whole Green chilies, slit
- 2 tablespoons Cilantro, chopped
- 2 tablespoons Oil
- 0.5 teaspoon Salt substitute
Instructions
Rinse the Basmati rice under cold water until the water runs clear. Drain and set aside.
In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce the heat to low, cover, and simmer for 15-18 minutes until the rice is cooked and fluffy. Set aside.
In a large bowl, whisk together yogurt, chickpea flour, turmeric powder, and salt substitute. Add 3 cups of water, mix well, and ensure there are no lumps. Set aside.
Heat oil in a large pan over medium heat. Add mustard seeds, cumin seeds, and when they start to crackle, add carom seeds, asafoetida, curry leaves, ginger, and green chili. Sauté for 1-2 minutes, until aromatic.
Carefully pour the yogurt mixture into the pan, stirring continuously to avoid curdling. Bring the mixture to a boil while stirring occasionally.
Reduce the heat to low and let it simmer for about 15 minutes, stirring occasionally, until the mixture thickens to a curry consistency.
Check for seasoning and adjust the salt substitute if needed.
Serve the kari hot, garnished with chopped cilantro, alongside the cooked rice.
Nutrition Facts
Calories |
747 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.1 g | 45% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 14 mg | 5% | |
| Sodium | 206 mg | 9% | |
| Total Carbohydrate | 84.0 g | 31% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 20.0 g | ||
| Protein | 25.2 g | 50% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 569 mg | 44% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 2889 mg | 61% | |
*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.
