Low Sodium Onion Curry
Delight in the warm, aromatic flavors of this *Low Sodium Onion Curry,* a heart-healthy dish that promises rich taste without compromising on nutrition. Perfectly caramelized onions form the base of this recipe, enhanced by a fragrant blend of turmeric, cumin, coriander, garam masala, and paprika. Vibrant red bell peppers, sweet green peas, and tangy crushed tomatoes round out the medley, creating a flavorful and satisfying meal. With a light, flavorful sauce made from low sodium vegetable broth, this curry is perfect for anyone seeking a low-salt yet indulgent dining option. Ready in just under an hour, this one-pot wonder is ideal for weeknights and pairs beautifully with brown rice or low-sodium flatbreads. Don't forget a sprinkling of fresh cilantro to elevate every bite!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces medium onions
- 2 tablespoons olive oil
- 3 pieces garlic cloves
- 1 inch piece fresh ginger
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon garam masala
- 1 teaspoon paprika
- 14 ounces crushed tomatoes
- 1 cup low sodium vegetable broth
- 1 piece red bell pepper
- 1 cup green peas
- 0.25 cup fresh cilantro
Instructions
Peel and thinly slice the onions. Peel and finely chop the garlic and ginger.
In a large skillet or saucepan, heat the olive oil over medium heat.
Add the sliced onions to the pan and cook, stirring occasionally, until they become golden brown and caramelized, about 15 minutes.
Add the chopped garlic and ginger to the onions, and cook for another 2-3 minutes until fragrant.
Stir in the ground turmeric, cumin, coriander, garam masala, and paprika. Cook the spices with the onions for 1-2 minutes to release the flavors.
Pour in the crushed tomatoes and vegetable broth, stirring well to combine with the onion mixture.
Bring the mixture to a simmer and add the diced red bell pepper and green peas.
Cover the pan and let the curry simmer gently for about 20 minutes, stirring occasionally, until the vegetables are tender and the sauce has thickened.
Taste the curry and adjust any seasoning as needed. For a low sodium option, salt should be added sparingly if at all.
Garnish with chopped fresh cilantro before serving.
Serve the onion curry hot with brown rice or a low sodium flatbread.
Nutrition Facts
Calories |
743 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.0 g | 41% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 214 mg | 9% | |
| Total Carbohydrate | 102.1 g | 37% | |
| Dietary Fiber | 27.3 g | 98% | |
| Total Sugars | 44.4 g | ||
| Protein | 20.7 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 279 mg | 21% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 2592 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.
