Low Sodium Traditional Punjabi Kadhi
Discover the wholesome flavors of North India with this Low Sodium Traditional Punjabi Kadhi, a comforting and satisfying dish that's both heart-healthy and delicious. This recipe combines rich, tangy yogurt and nutty gram flour to create a silky, aromatic curry balanced with bold spices like turmeric, cumin, fenugreek, and red chili powder. Sautéed garlic, ginger, onions, and curry leaves infuse the dish with irresistible depth, while the use of asafoetida adds an authentic touch. Simmered to creamy perfection, this Kadhi is crafted with minimal salt, relying on the robust spices and natural ingredients for layers of flavor. Perfect for pairing with steamed rice or warm roti, this dish is an easy, low-sodium way to enjoy traditional Punjabi cooking at home.
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Recipe Information
Ingredients
- 2 cups Plain yogurt (low-fat or full-fat)
- 0.25 cup Gram flour (besan)
- 4 cups Water
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Fenugreek seeds
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.125 teaspoon Asafoetida (hing)
- 1 teaspoon Ginger (grated)
- 2 cloves Garlic (minced)
- 1 small Green chili (finely chopped, optional)
- 6 leaves Curry leaves
- 1 medium Onion (thinly sliced)
- 2 tablespoons Oil (sunflower or mustard oil)
- 2 tablespoons Fresh cilantro (chopped, for garnish)
Instructions
In a mixing bowl, whisk together the yogurt and gram flour (besan) until smooth and lump-free.
Gradually add 4 cups of water to the yogurt-besan mixture while stirring continuously to ensure it’s well combined. Set aside.
Heat oil in a large, deep pan or skillet over medium heat.
Add mustard seeds, cumin seeds, fenugreek seeds, and asafoetida to the oil and let them sizzle for 30 seconds.
Stir in the grated ginger, minced garlic, green chili (if using), curry leaves, and sliced onions. Sauté for 3-4 minutes until the onions are soft and translucent.
Add turmeric powder and red chili powder to the pan, stirring well to mix the spices.
Slowly pour the yogurt-besan mixture into the pan while continuously stirring to prevent curdling.
Increase the heat to medium-high and bring the mixture to a gentle boil, stirring frequently to keep it smooth.
Once it starts boiling, reduce the heat to low and let the Kadhi simmer for 20-25 minutes, stirring occasionally to prevent sticking. The Kadhi should thicken to a creamy consistency.
Taste the Kadhi and adjust the seasoning as needed, keeping in mind this is a low-sodium recipe. Most of the flavor comes from the spices, so additional salt is not necessary.
Turn off the heat and garnish with freshly chopped cilantro.
Serve hot with steamed rice or roti for a comforting, authentic Punjabi meal.
Nutrition Facts
Calories |
783 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.0 g | 55% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 47 mg | 16% | |
| Sodium | 283 mg | 12% | |
| Total Carbohydrate | 59.3 g | 22% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 31.2 g | ||
| Protein | 29.1 g | 58% | |
| Vitamin D | 6.3 mcg | 32% | |
| Calcium | 783 mg | 60% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 1437 mg | 31% | |
*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.
