Low Sodium Hearty Bean Curry

Packed with vibrant spices and nutritious ingredients, this Low Sodium Hearty Bean Curry is a flavorful plant-based dish that's perfect for spice lovers and health-conscious eaters alike. Featuring a medley of kidney beans, black beans, chickpeas, and fresh vegetables like carrots, red bell peppers, and baby spinach, this curry delivers robust texture and wholesome goodness in every bite. Toasted curry powder, cumin, turmeric, and cayenne pepper create a fragrant, aromatic base, while lime juice and fresh cilantro add a zesty, refreshing finish. With just 15 minutes of prep time and a low-sodium vegetable broth to enhance the flavors without extra salt, this one-pot recipe is ideal for busy weeknights or meal prep. Serve it over brown rice or with naan for a satisfying, heart-healthy dinner that’s full of color and flavor. Keywords: low sodium bean curry, hearty bean curry recipe, plant-based curry, healthy curry recipe, no salt added recipes.

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 large garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric powder
• 0.25 teaspoon cayenne pepper
• 2 cups tomatoes, diced
• 2 cups low sodium vegetable broth
• 1 15-ounce can canned no salt added kidney beans, rinsed and drained
• 1 15-ounce can canned no salt added black beans, rinsed and drained
• 1 15-ounce can canned no salt added chickpeas, rinsed and drained
• 1 large carrot, sliced
• 1 medium red bell pepper, chopped
• 3 cups baby spinach
• 0.5 cup fresh cilantro, chopped
• 1 medium lime, juiced

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

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

Step 3

Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.

Step 4

Add curry powder, ground cumin, ground coriander, turmeric, and cayenne pepper to the pot, stirring continuously for about 1 minute to toast the spices.

Step 5

Mix in the diced tomatoes and cook for an additional 3 minutes, allowing them to soften slightly.

Step 6

Pour in the low sodium vegetable broth, and bring the mixture to a gentle boil.

Step 7

Add the rinsed kidney beans, black beans, and chickpeas, followed by the sliced carrot and chopped red bell pepper.

Step 8

Reduce the heat to low and let the curry simmer for about 20 minutes, allowing the vegetables to become tender.

Step 9

Stir in the baby spinach and simmer for another 2 minutes until wilted.

Step 10

Turn off the heat, then add fresh cilantro and lime juice for a burst of freshness. Mix well.

Step 11

Serve the bean curry warm, accompanied by your favorite whole grain or bread, and enjoy this hearty dish!

Nutrition Facts

Serving size	(2920.1g)

Amount per serving	% Daily Value*
Calories	2027.5

Total Fat 46.5g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 4596.4mg	0%
Total Carbohydrate 323.2g	0%
Dietary Fiber 98.2g	0%
Total Sugars 54.8g
Protein 102.2g	0%

Vitamin D 0IU	0%
Calcium 829.5mg	0%
Iron 47.3mg	0%
Potassium 6356.8mg	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: 19.7%

Protein: 19.3%

Carbs: 61.0%