Low Sodium Okra and Potato Curry
Discover a wholesome and flavorful dish with this Low Sodium Okra and Potato Curry—an aromatic Indian-inspired vegan recipe that’s perfect for heart-healthy diets. Packed with fresh okra, tender potatoes, and a medley of warming spices like cumin, coriander, turmeric, and a dash of chili powder, this curry offers bold, rich flavors without relying on heavy salt. A fragrant base of onion, garlic, and ginger is simmered with tomatoes and finished with fresh cilantro and a hint of tangy lemon juice, creating a meal that’s both nourishing and satisfying. Ready in under an hour, this low-sodium curry pairs beautifully with steamed rice or whole grain naan, making it an excellent choice for weekday dinners or special occasions. Ideal for those seeking vibrant, low-sodium recipes that don’t compromise on taste!
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Recipe Information
Ingredients
- 400 grams Okra
- 300 grams Potatoes
- 2 tablespoons Olive oil
- 1 medium Onion
- 3 cloves Garlic
- 1 inch piece Ginger
- 400 grams Canned diced tomatoes
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 2 tablespoons Fresh cilantro
- 250 milliliters Water
- 1 tablespoon Lemon juice
- 0.25 teaspoon Black pepper
Instructions
1. Prepare the ingredients by slicing the okra into 1/2 inch pieces, peeling and dicing the potatoes into 1-inch cubes, finely chopping the onion, mincing the garlic, and grating the ginger.
2. Heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for about 5 minutes until the onion becomes translucent.
3. Stir in the garlic and ginger, and sauté for another 2 minutes until fragrant.
4. Add the ground cumin, coriander, turmeric, and red chili powder. Stir the spices into the onion mixture for about 30 seconds to release their aromas.
5. Add the diced potatoes to the skillet, stirring to coat them with the spice mixture. Cook for about 5 minutes, allowing the potatoes to slightly brown.
6. Stir in the canned diced tomatoes and water. Bring the mixture to a simmer and cover the skillet. Cook for 10 minutes to let the potatoes start cooking.
7. Add the sliced okra to the skillet, stirring to combine. Cover and cook for an additional 15 minutes, or until both the potatoes and okra are tender.
8. Stir in the lemon juice and season with black pepper. Adjust seasoning if necessary, adding more lemon juice or black pepper to taste.
9. Remove from heat, garnish with freshly chopped cilantro before serving.
10. Serve hot with cooked rice or whole grain naan for a delicious low sodium meal.
Nutrition Facts
Calories |
961 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.0 g | 55% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 1104 mg | 48% | |
| Total Carbohydrate | 133.7 g | 49% | |
| Dietary Fiber | 32.2 g | 115% | |
| Total Sugars | 29.5 g | ||
| Protein | 23.2 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 631 mg | 49% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 4184 mg | 89% | |
*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.
