Low Sodium Yogurt Curry
Experience the perfect blend of creamy and flavorful with this Low Sodium Yogurt Curry, a wholesome and heart-healthy dish that's as comforting as it is nourishing. Made with tangy plain yogurt, aromatic spices like turmeric, garam masala, and cumin, and a medley of fresh ingredients like onions, tomatoes, garlic, and ginger, this curry is rich in flavor without relying on salt. The smooth yogurt base gives it a luscious texture while keeping it light and refreshing. Garnished with fresh cilantro and optionally spiced up with green chilies, it’s perfect served over steamed rice or paired with low-sodium flatbreads for a complete meal. Ready in just 30 minutes, this easy-to-make curry is ideal for weeknight dinners or anytime you crave a healthier alternative without compromising on taste.
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Recipe Information
Ingredients
- 1 cup Plain unsweetened yogurt (low-fat or full-fat)
- 1 large Onion (finely chopped)
- 3 cloves Garlic (minced)
- 1 teaspoon Ginger (grated)
- 1 medium Tomato (finely chopped)
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 2 tablespoons Vegetable oil or ghee
- 1 cup Water
- 2 tablespoons Fresh cilantro (chopped, for garnish)
- 1 medium Green chili (optional, finely chopped)
- 0.25 teaspoon Black pepper (freshly ground)
Instructions
In a large mixing bowl, whisk the plain yogurt until smooth and creamy. Set aside to bring it to room temperature.
Heat the vegetable oil or ghee in a large skillet or saucepan over medium heat.
Add the finely chopped onion and sauté for 5-7 minutes until softened and golden brown.
Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes, stirring frequently to avoid burning.
Add the chopped tomato and cook for 5 minutes until the tomato breaks down and forms a thick base.
Sprinkle in turmeric powder, cumin powder, coriander powder, and garam masala. Stir well to coat the onion-tomato mixture with the spices.
Pour in the water and bring the mixture to a gentle simmer. Cook for 2-3 minutes to allow the flavors to meld.
Lower the heat and slowly stir the whisked yogurt into the curry. Stir constantly to prevent curdling.
Add freshly ground black pepper and optional green chili if you’d like a spicy kick.
Simmer the curry on low heat for 5 minutes, stirring occasionally. Do not let the mixture boil to keep the yogurt from separating.
Turn off the heat and garnish the curry with freshly chopped cilantro.
Serve hot with steamed rice, quinoa, or low-sodium flatbread for a complete meal.
Nutrition Facts
Calories |
527 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.4 g | 44% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 220 mg | 10% | |
| Total Carbohydrate | 38.8 g | 14% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 22.0 g | ||
| Protein | 17.2 g | 34% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 596 mg | 46% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1292 mg | 27% | |
*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.
