Low Sodium Kofta Curry
Experience the rich and hearty flavors of **Low Sodium Kofta Curry**, a healthier twist on the classic dish without compromising on taste. This recipe features tender, succulent koftas made from ground lamb or chicken, infused with aromatic spices like garam masala, cumin, and coriander. Simmered in a velvety tomato-based sauce and finished with a tangy yogurt-lemon blend, this dish is free from added salt yet brimming with bold, authentic flavors. Perfect for those watching their sodium intake, the koftas are bound with ground oats for a wholesome texture, while fresh cilantro and a hint of green chili provide a vibrant finish. Best served with brown rice or wholegrain naan, this low-sodium curry is a satisfying, guilt-free option for curry lovers.
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Recipe Information
Ingredients
- 500 grams Ground lamb or chicken
- 1 medium, finely chopped Onion
- 4 finely minced Garlic cloves
- 1 inch piece, grated Ginger
- 0.5 cup, finely chopped Fresh cilantro
- 2 teaspoons Garam masala
- 1 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Crushed red pepper flakes
- 1 finely chopped (optional) Fresh green chili
- 0.25 cup Plain yogurt
- 1 cup Tomato puree
- 1 cup Unsalted vegetable broth
- 2 tablespoons Olive oil
- 1 tablespoon Lemon juice
- 0.5 teaspoon Cracked black pepper
- 0.25 cup (for binding) Ground oats
Instructions
In a mixing bowl, combine ground meat, half of the chopped onion, 2 minced garlic cloves, half of the grated ginger, half of the cilantro, 1 teaspoon of garam masala, ground oats, 1 teaspoon of ground cumin, and black pepper. Mix well to incorporate all ingredients.
Form the mixture into small balls (koftas) about the size of a golf ball. This should yield approximately 12-16 koftas.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the koftas in batches, browning them on all sides. Once browned, remove and set aside.
In the same skillet, add the remaining olive oil and the rest of the chopped onion, sauté until translucent.
Stir in the remaining minced garlic and grated ginger, sauté for another minute.
Add turmeric powder, the remaining garam masala, coriander, and crushed red pepper flakes to the skillet. Stir to mix, cooking for about 30 seconds until fragrant.
Add tomato puree to the skillet, stir well to combine, and cook for 5 minutes over medium heat.
Pour in the unsalted vegetable broth, and bring the mixture to a simmer.
Gently add the browned koftas to the pan, cover, and let simmer for 20 minutes, allowing the flavors to meld.
In a small bowl, whisk together yogurt and lemon juice until smooth. Gradually stir this mixture into the curry, ensuring it is well combined.
Allow the curry to simmer for an additional 5 minutes, stirring occasionally.
Garnish with the remaining fresh cilantro and optionally chopped green chili. Serve hot with brown rice or wholegrain naan.
Nutrition Facts
Calories |
1889 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 133.5 g | 171% | |
| Saturated Fat | 45.8 g | 229% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 404 mg | 135% | |
| Sodium | 493 mg | 21% | |
| Total Carbohydrate | 76.7 g | 28% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 28.6 g | ||
| Protein | 102.3 g | 205% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 357 mg | 27% | |
| Iron | 18.6 mg | 103% | |
| Potassium | 3168 mg | 67% | |
*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.
