Low Sodium Chokha

Transform your meals with the vibrant and heart-healthy flavors of Low Sodium Chokha, a nutrient-packed take on the traditional Indian dish. This recipe combines roasted eggplant, potatoes, and tomatoes with aromatic ginger, garlic, and mustard oil to create a smoky, rustic mash that’s bursting with flavor—all without added salt. Infused with the warmth of cumin seeds, the tang of fresh lemon juice, and the brightness of cilantro, this low-sodium dish proves that healthy eating doesn't mean compromising on taste. Easy to prepare in under an hour, this versatile Chokha can be served warm or at room temperature as a dip, side dish, or spread alongside your favorite flatbreads or rice. Perfect for those seeking flavorful, low-sodium meal options, this recipe is a wholesome addition to your healthy eating repertoire.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 large Eggplant
• 2 medium Potato
• 2 medium Tomato
• 4 pieces Garlic cloves
• 1 piece Green chili
• 1 inch piece Ginger
• 1 medium Red onion
• 0.5 cup Cilantro leaves
• 2 tablespoons Lemon juice
• 1 teaspoon Cumin seeds
• 1 tablespoon Mustard oil
• 1 teaspoon Ground coriander

Directions

Step 1

Preheat the oven to 400°F (200°C).

Step 2

Wash the eggplant, potatoes, and tomatoes thoroughly. Puncture the eggplant and potatoes with a fork to allow steam to escape.

Step 3

Place the eggplant, potatoes, tomatoes, and garlic cloves on a baking sheet. Roast in the preheated oven for 30 minutes, turning once halfway through.

Step 4

While the vegetables are roasting, finely chop the onion, green chili, ginger, and cilantro leaves. Set aside.

Step 5

Once roasted, remove the vegetables from the oven. Allow them to cool slightly. Peel the skin off the roasted eggplant and potatoes.

Step 6

In a large mixing bowl, mash the peeled eggplant and potatoes together using a fork or potato masher. Add the roasted tomatoes and garlic cloves, mashing until slightly chunky.

Step 7

In a small skillet, heat the mustard oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until aromatic.

Step 8

Add the chopped onion, green chili, and ginger to the skillet. Sauté until the onion becomes translucent, about 4-5 minutes.

Step 9

Add the sautéed mixture to the mashed vegetables along with the lemon juice, ground coriander, and cilantro leaves. Mix well to combine all the ingredients.

Step 10

Taste the Chokha; adjust the lemon juice or green chili to suit your taste. Remember, this is a low sodium dish, so extra salt is omitted but can be added if dietary needs allow.

Step 11

Serve the Chokha warm or at room temperature as a side dish or spread. It pairs well with flatbread or rice.

Nutrition Facts

Serving size	(1489g)

Amount per serving	% Daily Value*
Calories	900.8

Total Fat 30.4g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 4.5g
Cholesterol 9mg	0%
Sodium 3684.8mg	0%
Total Carbohydrate 150.3g	0%
Dietary Fiber 33.7g	0%
Total Sugars 56.1g
Protein 20.7g	0%

Vitamin D 0IU	0%
Calcium 289.0mg	0%
Iron 9.1mg	0%
Potassium 4107.3mg	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: 28.6%

Protein: 8.6%

Carbs: 62.8%