Low Sodium Bhindi Gosht

Savor the rich, aromatic flavors of Low Sodium Bhindi Gosht, a healthier twist on the classic South Asian goat and okra curry. This delicious dish combines tender, bone-in goat meat and perfectly sautéed okra with a fragrant blend of spices, including turmeric, cumin, and garam masala, all simmered in a low sodium broth for a guilt-free indulgence. With no compromise on taste, this recipe is packed with the warmth of golden-browned onions, juicy tomatoes, and a touch of heat from fresh green chilies. Perfectly suited for a balanced diet, it's an excellent choice for those looking to reduce sodium intake without sacrificing flavor. Serve this hearty, protein-packed curry with low sodium naan or steamed rice for a wholesome, satisfying meal that’s sure to impress!

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:75 mins

Total Time:95 mins

Servings: 4

Ingredients

• 500 grams Goat meat, bone-in chunks
• 250 grams Fresh okra (bhindi), washed and cut into 1-inch pieces
• 2 medium Onions, thinly sliced
• 2 medium Tomatoes, chopped
• 1 tablespoon Ginger paste
• 1 tablespoon Garlic paste
• 2 Green chilies, slit lengthwise
• 1 cup Low sodium vegetable or chicken broth
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Garam masala
• 2 tablespoons Fresh coriander leaves, chopped
• 3 tablespoons Cooking oil
• 1 tablespoon Lemon juice

Directions

Step 1

Heat 2 tablespoons of cooking oil in a large heavy-bottomed pot over medium heat. Add cumin seeds and let them sizzle for a few seconds.

Step 2

Add the sliced onions and sauté until they become golden brown, stirring occasionally.

Step 3

Mix in the ginger and garlic pastes, and cook for another 2 minutes until the raw smell disappears.

Step 4

Stir in the turmeric powder, red chili powder, and coriander powder. Cook for a minute to toast the spices.

Step 5

Add the goat meat chunks to the pot and stir well to coat the meat in the spice mixture. Cook for 5-7 minutes until the meat starts to brown.

Step 6

Add the chopped tomatoes and slit green chilies, then pour in the low sodium broth. Bring to a boil.

Step 7

Reduce the heat to a simmer, cover the pot, and let it cook for about 45 minutes or until the meat is tender, stirring occasionally.

Step 8

In a separate pan, heat the remaining 1 tablespoon of oil over medium heat. Add the chopped okra and sauté until it is lightly browned and not slimy.

Step 9

Once the meat is tender, add the sautéed okra to the pot and mix well. Cook for an additional 10 minutes to allow the flavors to meld.

Step 10

Sprinkle garam masala over the dish and stir well.

Step 11

Garnish with fresh coriander leaves and a squeeze of lemon juice before serving.

Step 12

Serve hot with low sodium naan or steamed rice.

Nutrition Facts

Serving size	(1626.1g)

Amount per serving	% Daily Value*
Calories	1467.7

Total Fat 60.9g	0%
Saturated Fat 11.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 375mg	0%
Sodium 1553.0mg	0%
Total Carbohydrate 80.0g	0%
Dietary Fiber 21.3g	0%
Total Sugars 24.1g
Protein 151.8g	0%

Vitamin D 0IU	0%
Calcium 471.5mg	0%
Iron 27.3mg	0%
Potassium 4496.5mg	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: 37.2%

Protein: 41.2%

Carbs: 21.7%