Low Sodium Vegetable Kadai
Discover the vibrant flavors of this Low Sodium Vegetable Kadai, a heart-healthy twist on the beloved Indian dish. Packed with colorful vegetables like cauliflower, carrots, and green bell peppers, this recipe is seasoned with a homemade Kadai masala made from freshly roasted and ground spices, including coriander and cumin seeds. The dish features a rich tomato base crafted with low-sodium tomato paste for a guilt-free indulgence, making it perfect for those managing their sodium intake. Ready in under 40 minutes, it’s an ideal weeknight dinner that pairs beautifully with brown rice, quinoa, or whole-grain bread. A sprinkle of fresh cilantro completes this aromatic masterpiece, offering a deliciously wholesome and flavorful addition to your clean eating routine.
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Recipe Information
Ingredients
- 1 cup Cauliflower florets
- 1 cup Carrots, sliced
- 1 cup Green bell pepper, diced
- 2 medium Tomatoes, finely chopped
- 1 large Onion, finely chopped
- 1 teaspoon Ginger paste
- 1 teaspoon Garlic paste
- 2 teaspoons Coriander seeds
- 1 teaspoon Cumin seeds
- 2 Dried red chilies
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Red chili powder (optional, adjust to taste)
- 2 tablespoons Fresh cilantro leaves, chopped
- 1 tablespoon Low-sodium tomato paste
- 0.25 cup Water
- 2 tablespoons Olive oil or avocado oil
Instructions
Dry roast the coriander seeds, cumin seeds, and dried red chilies in a pan over medium heat until fragrant. Let them cool and grind into a coarse powder. This is your homemade Kadai masala.
Heat 2 tablespoons of olive oil in a large pan or wok over medium heat.
Add the chopped onions and sauté until translucent, about 3-4 minutes.
Stir in the ginger paste and garlic paste, cooking for 1 minute until aromatic.
Add the finely chopped tomatoes and low-sodium tomato paste. Cook until the mixture turns soft and mushy, about 5 minutes.
Sprinkle in the turmeric powder, red chili powder (if using), and the freshly ground Kadai masala. Stir well to combine.
Add the cauliflower florets, carrots, and green bell peppers to the pan. Mix to coat the vegetables in the masala.
Pour in 1/4 cup of water, cover the pan, and simmer for 10-12 minutes, stirring occasionally, until the vegetables are tender but not overcooked.
Once the vegetables are cooked, remove the lid and cook off any excess moisture if needed.
Garnish with freshly chopped cilantro leaves and serve hot with brown rice, quinoa, or any whole-grain bread of choice.
Nutrition Facts
Calories |
640 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 555 mg | 24% | |
| Total Carbohydrate | 89.2 g | 32% | |
| Dietary Fiber | 26.3 g | 94% | |
| Total Sugars | 33.8 g | ||
| Protein | 16.0 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 287 mg | 22% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 2907 mg | 62% | |
*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.
