Low Sodium Vegetable Kurma
Delight your taste buds with this flavorful and creamy Low Sodium Vegetable Kurma—a healthier take on the classic South Indian curry. Packed with vibrant veggies like carrots, beans, green peas, and potatoes, this dish combines a rich coconut-cashew paste with aromatic spices like cinnamon, cloves, and cardamom for an irresistible depth of flavor. The low sodium content makes it a heart-healthy choice, without compromising on its luscious, fragrant taste. Perfect for pairing with steamed rice, roti, or paratha, this veggie kurma is a comforting and wholesome addition to your meal rotation. Ready in just 45 minutes, it’s an easy, nutrient-packed recipe that’s sure to become a family favorite.
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Recipe Information
Ingredients
- 0.5 cup (grated, fresh or frozen) Coconut
- 2 teaspoons Poppy seeds
- 10 whole Cashews
- 3 tablespoons (for grinding) Water
- 2 tablespoons (vegetable or coconut oil) Oil
- 1 whole Bay leaf
- 1 inch Cinnamon stick
- 3 whole Cloves
- 2 whole Green cardamom
- 1 medium (finely chopped) Onion
- 1 teaspoon Ginger-garlic paste
- 1 medium (finely chopped) Tomato
- 0.5 teaspoon Red chili powder
- 0.25 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 2 cups (carrots, beans, green peas, and potatoes) Boiled mixed vegetables
- 0.5 cup Thick coconut milk
- 1 cup (for cooking) Water
- 2 tablespoons (finely chopped, for garnish) Fresh cilantro
Instructions
In a blender, grind the grated coconut, poppy seeds, cashews, and 3 tablespoons of water into a smooth paste. Set aside.
Heat the vegetable or coconut oil in a large pan over medium heat. Add the bay leaf, cinnamon stick, cloves, and green cardamom, and sauté for 30 seconds until aromatic.
Add the finely chopped onion and sauté until golden brown, about 5-7 minutes.
Stir in the ginger-garlic paste and sauté for another 1 minute until the raw smell disappears.
Add the chopped tomato and cook until soft and mushy, about 3 minutes.
Add the red chili powder, turmeric powder, and coriander powder, and mix well.
Stir in the boiled mixed vegetables and toss them gently to coat with the spices.
Add the prepared coconut-cashew paste and mix. Pour in 1 cup of water and stir.
Cover the pan with a lid and let the kurma simmer over low heat for 10 minutes, allowing the flavors to meld.
Add the thick coconut milk and mix well. Cook for an additional 2-3 minutes, ensuring you do not boil the coconut milk.
Turn off the heat and garnish with freshly chopped cilantro before serving.
Serve the low sodium vegetable kurma hot with steamed rice, roti, or paratha.
Nutrition Facts
Calories |
1394 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 109.2 g | 140% | |
| Saturated Fat | 65.0 g | 325% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1407 mg | 61% | |
| Total Carbohydrate | 103.8 g | 38% | |
| Dietary Fiber | 37.4 g | 134% | |
| Total Sugars | 46.8 g | ||
| Protein | 24.3 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 471 mg | 36% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 2482 mg | 53% | |
*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.
