Low Sodium Kari Chawal

Savor the comforting flavors of traditional Indian cuisine with a healthier twist in our *Low Sodium Kari Chawal* recipe. This heart-friendly version of the classic dish combines fluffy Basmati rice with a creamy, spiced yogurt curry, enriched with the earthy goodness of turmeric, chickpea flour, and a medley of aromatic spices like cumin, mustard seeds, and curry leaves. Designed for those seeking a low-sodium alternative without compromising on taste, it features a salt substitute to balance the flavors perfectly. With just 50 minutes from prep to plate, this wholesome recipe is ideal for a nourishing family meal. Garnished with fresh cilantro and served alongside fragrant rice, this satisfying dish is a testament to simple, flavorful cooking that fits into a health-conscious lifestyle.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 2 cups Water
• 1 cup Plain low-fat yogurt
• 2 tablespoons Chickpea flour (besan)
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Carom seeds (ajwain)
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida (hing)
• 1 inch piece Ginger, finely grated
• 10 leaves Curry leaves
• 1 whole Green chilies, slit
• 2 tablespoons Cilantro, chopped
• 2 tablespoons Oil
• 0.5 teaspoon Salt substitute

Directions

Step 1

Rinse the Basmati rice under cold water until the water runs clear. Drain and set aside.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce the heat to low, cover, and simmer for 15-18 minutes until the rice is cooked and fluffy. Set aside.

Step 3

In a large bowl, whisk together yogurt, chickpea flour, turmeric powder, and salt substitute. Add 3 cups of water, mix well, and ensure there are no lumps. Set aside.

Step 4

Heat oil in a large pan over medium heat. Add mustard seeds, cumin seeds, and when they start to crackle, add carom seeds, asafoetida, curry leaves, ginger, and green chili. Sauté for 1-2 minutes, until aromatic.

Step 5

Carefully pour the yogurt mixture into the pan, stirring continuously to avoid curdling. Bring the mixture to a boil while stirring occasionally.

Step 6

Reduce the heat to low and let it simmer for about 15 minutes, stirring occasionally, until the mixture thickens to a curry consistency.

Step 7

Check for seasoning and adjust the salt substitute if needed.

Step 8

Serve the kari hot, garnished with chopped cilantro, alongside the cooked rice.

Nutrition Facts

Serving size	(1000.7g)

Amount per serving	% Daily Value*
Calories	746.9

Total Fat 35.1g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 0g
Cholesterol 14mg	0%
Sodium 206.4mg	0%
Total Carbohydrate 84.0g	0%
Dietary Fiber 5.0g	0%
Total Sugars 20.0g
Protein 25.2g	0%

Vitamin D 127.0IU	0%
Calcium 569.0mg	0%
Iron 7.1mg	0%
Potassium 2889.1mg	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: 42.0%

Protein: 13.4%

Carbs: 44.6%