Low Fat Tomato Tandoori Sauce

Transform your meals with this vibrant and flavor-packed Low Fat Tomato Tandoori Sauce, a lighter take on a classic Indian-inspired favorite. This creamy, yogurt-based sauce combines the richness of ripe tomatoes with the bold, aromatic spices of garam masala, cumin, and coriander. Infused with fresh ginger, garlic, and a touch of paprika for a smoky depth, this recipe delivers authentic tandoori flavors while being low in fat and calories. Easy to make in under 35 minutes, it’s perfect for pairing with grilled vegetables, lean proteins, or tofu. Garnished with fresh cilantro, this versatile sauce is a delicious way to elevate your healthy cooking repertoire.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 medium (chopped) Tomatoes
• 1 medium (finely chopped) Onion
• 3 cloves (minced) Garlic
• 1 tablespoon (grated) Ginger
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Paprika
• 1 teaspoon Garam masala
• 0.5 teaspoon Turmeric
• 0.5 teaspoon (adjust to taste) Red chili powder
• 2 tablespoons Tomato paste
• 0.5 cup Low-fat, unsweetened plain yogurt
• 0.5 cup Vegetable broth
• 0.75 teaspoon (adjust to taste) Salt
• 2 tablespoons (chopped, for garnish) Fresh cilantro
• 1 second (spray) Nonstick spray

Directions

Step 1

Heat a large nonstick skillet over medium heat and spray it lightly with nonstick spray.

Step 2

Add the chopped onion and sauté for 3-4 minutes until translucent.

Step 3

Add the minced garlic and grated ginger. Cook for another 1-2 minutes, stirring frequently, until fragrant.

Step 4

Stir in the ground cumin, coriander, paprika, garam masala, turmeric, and red chili powder. Cook for 30 seconds to toast the spices and release their aroma.

Step 5

Add the chopped tomatoes and tomato paste to the skillet. Cook for 8-10 minutes, stirring occasionally, until the tomatoes break down and form a thick mixture.

Step 6

Pour in the vegetable broth and stir to combine. Simmer for 5 minutes to blend the flavors.

Step 7

Remove the skillet from heat and allow the mixture to cool slightly. Transfer the mixture to a blender and blend until smooth.

Step 8

Return the blended sauce to the skillet and place it back on low heat.

Step 9

Stir in the low-fat yogurt and salt. Mix well, ensuring the sauce does not boil, to prevent the yogurt from curdling.

Step 10

Simmer for another 5 minutes on low heat, stirring occasionally, until the sauce is creamy and well combined.

Step 11

Garnish with chopped fresh cilantro before serving. Pair with roasted or grilled vegetables, tofu, or lean proteins.

Nutrition Facts

Serving size	(950.1g)

Amount per serving	% Daily Value*
Calories	371.1

Total Fat 6.9g	0%
Saturated Fat 1.9g	0%
Polyunsaturated Fat 0.8g
Cholesterol 5.9mg	0%
Sodium 2191.5mg	0%
Total Carbohydrate 67.1g	0%
Dietary Fiber 14.8g	0%
Total Sugars 34.8g
Protein 18.6g	0%

Vitamin D 0IU	0%
Calcium 431.5mg	0%
Iron 8.4mg	0%
Potassium 2506.5mg	0%

*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.

Source of Calories

Fat: 15.3%

Protein: 18.4%

Carbs: 66.3%