Low Sodium Hearty Beans Curry

Warm up your kitchen with this flavorful and nutritious Low Sodium Hearty Beans Curry, a perfect dish for health-conscious food lovers. This recipe combines protein-packed unsalted mixed beans with the creamy richness of light coconut milk, while aromatic spices like cumin, coriander, and turmeric lend depth and vibrant color to every bite. Fresh spinach, fragrant garlic, ginger, and a hint of lime juice add a burst of freshness, making each serving both satisfying and wholesome. With no added salt, this dish is perfect for low-sodium diets yet doesn’t compromise on bold taste. Ready in just 45 minutes, this hearty curry pairs beautifully with whole grain sides like quinoa, brown rice, or flatbread for a well-rounded meal that’s sure to please.

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 4 cloves fresh garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon cumin seeds
• 1 teaspoon coriander seeds, crushed
• 1 teaspoon ground turmeric
• 0.5 teaspoon red chili powder
• 1 can (15 ounces) diced tomatoes, no salt added
• 2 cups mixed beans, cooked and unsalted
• 1 can (13.5 ounces) coconut milk, light
• 2 cups baby spinach leaves
• 0.5 cup fresh cilantro, chopped
• 1 tablespoon fresh lime juice
• 0.5 teaspoon black pepper

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the finely chopped onion and sauté for about 5 minutes, or until the onion becomes translucent.

Step 2

Add the minced garlic, grated ginger, cumin seeds, and crushed coriander seeds. Stir and cook for another 2 minutes until the spices become fragrant.

Step 3

Stir in the ground turmeric and red chili powder, allowing the spices to blend evenly with the onion mixture.

Step 4

Add the can of diced tomatoes to the pot, stirring the mixture well. Let it simmer for 5-7 minutes, allowing the tomatoes to break down and thicken the sauce.

Step 5

Mix in the cooked unsalted mixed beans, ensuring they are coated well with the spices and tomato sauce.

Step 6

Pour in the light coconut milk and stir to combine. Allow the curry to simmer gently for about 10 minutes, letting the flavors meld together.

Step 7

Add the baby spinach leaves to the pot and cook until wilted, which should take about 2 minutes.

Step 8

Remove the curry from the heat and stir in the fresh cilantro and lime juice.

Step 9

Season with black pepper to taste before serving.

Step 10

Serve the Low Sodium Hearty Beans Curry warm, with your choice of low-sodium sides such as brown rice, quinoa, or whole grain bread.

Nutrition Facts

Serving size	(1671.7g)

Amount per serving	% Daily Value*
Calories	1270.3

Total Fat 51.7g	0%
Saturated Fat 20.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 213.5mg	0%
Total Carbohydrate 166.0g	0%
Dietary Fiber 50.8g	0%
Total Sugars 27.6g
Protein 54.5g	0%

Vitamin D 0IU	0%
Calcium 521.2mg	0%
Iron 23.8mg	0%
Potassium 3604.2mg	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: 34.5%

Protein: 16.2%

Carbs: 49.3%