Low Sodium Soybean Curry
Dive into the comforting flavors of this Low Sodium Soybean Curry, a wholesome dish that's rich in protein and vibrant spices! Featuring tender soybeans, aromatic ginger and garlic, and a blend of cumin, coriander, and turmeric, this curry offers a delightful balance of bold flavors while keeping sodium content to a minimum. Coconut milk and crushed tomatoes create a creamy and savory base, beautifully complemented by fresh spinach, cilantro, and a hint of lemon juice for brightness. Perfect for anyone seeking heart-healthy, plant-based meals, this curry pairs wonderfully with brown rice, quinoa, or flatbread for a nutrient-packed, satisfying bite. Easy to prepare and full of warmth, it's the ultimate low sodium comfort food.
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Recipe Information
Ingredients
- 1 cup Dried soybeans
- 2 tablespoons Olive oil
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic, minced
- 1 tablespoon Fresh ginger, grated
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground turmeric
- 2 cups Low sodium vegetable broth
- 1 cup Coconut milk, unsweetened
- 1 cup Crushed tomatoes
- 2 cups Fresh spinach leaves
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon Crushed red pepper flakes (optional)
Instructions
Rinse the dried soybeans under cold water, then soak them overnight in a bowl of water.
Drain and rinse the soaked soybeans. Transfer them to a pot, cover with water, and boil for 45-50 minutes or until tender. Drain and set aside.
In a large skillet or saucepan, heat olive oil over medium heat. Add the finely chopped onion and cook for 5-7 minutes, stirring occasionally, until softened and translucent.
Add the minced garlic and grated ginger, stirring for 1-2 minutes until fragrant.
Stir in the ground cumin, coriander, turmeric, and optional red pepper flakes. Cook for 30 seconds to toast the spices.
Pour in the low sodium vegetable broth, coconut milk, and crushed tomatoes. Stir well to combine.
Add the cooked soybeans to the skillet and stir. Bring the mixture to a gentle simmer. Cover and let cook for 15 minutes, stirring occasionally.
Add the fresh spinach leaves and cook for another 3-5 minutes, just until the spinach is wilted.
Stir in the fresh cilantro, lemon juice, and ground black pepper. Taste and adjust seasoning, keeping it low sodium.
Serve hot with brown rice, quinoa, or whole-grain flatbread for a fulfilling meal. Garnish with additional cilantro if desired.
Nutrition Facts
Calories |
1368 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.3 g | 95% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 364 mg | 16% | |
| Total Carbohydrate | 100.3 g | 36% | |
| Dietary Fiber | 26.9 g | 96% | |
| Total Sugars | 29.3 g | ||
| Protein | 81.2 g | 162% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 750 mg | 58% | |
| Iron | 39.2 mg | 218% | |
| Potassium | 5105 mg | 109% | |
*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.
