Low Sodium Kofta Curry

Savor the rich and aromatic flavors of this **Low Sodium Kofta Curry**, a healthier twist on a classic favorite that doesn’t compromise on taste. Perfectly seasoned ground lamb or chicken is mixed with fresh herbs, ground oats for a unique binder, and bold spices like garam masala and turmeric to create tender, juicy koftas. Simmered in a luscious tomato and yogurt-based curry infused with garlic, ginger, and a touch of heat from red pepper flakes, this low-sodium dish is hearty, flavorful, and guilt-free. Ideal for those watching their sodium intake, this wholesome meal pairs perfectly with brown rice or wholegrain naan for a satisfying dinner that’s as nourishing as it is delicious.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Ground lamb or chicken
• 1 medium, finely chopped Onion
• 4 finely minced Garlic cloves
• 1 inch piece, grated Ginger
• 0.5 cup, finely chopped Fresh cilantro
• 2 teaspoons Garam masala
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Crushed red pepper flakes
• 1 finely chopped (optional) Fresh green chili
• 0.25 cup Plain yogurt
• 1 cup Tomato puree
• 1 cup Unsalted vegetable broth
• 2 tablespoons Olive oil
• 1 tablespoon Lemon juice
• 0.5 teaspoon Cracked black pepper
• 0.25 cup (for binding) Ground oats

Directions

Step 1

In a mixing bowl, combine ground meat, half of the chopped onion, 2 minced garlic cloves, half of the grated ginger, half of the cilantro, 1 teaspoon of garam masala, ground oats, 1 teaspoon of ground cumin, and black pepper. Mix well to incorporate all ingredients.

Step 2

Form the mixture into small balls (koftas) about the size of a golf ball. This should yield approximately 12-16 koftas.

Step 3

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the koftas in batches, browning them on all sides. Once browned, remove and set aside.

Step 4

In the same skillet, add the remaining olive oil and the rest of the chopped onion, sauté until translucent.

Step 5

Stir in the remaining minced garlic and grated ginger, sauté for another minute.

Step 6

Add turmeric powder, the remaining garam masala, coriander, and crushed red pepper flakes to the skillet. Stir to mix, cooking for about 30 seconds until fragrant.

Step 7

Add tomato puree to the skillet, stir well to combine, and cook for 5 minutes over medium heat.

Step 8

Pour in the unsalted vegetable broth, and bring the mixture to a simmer.

Step 9

Gently add the browned koftas to the pan, cover, and let simmer for 20 minutes, allowing the flavors to meld.

Step 10

In a small bowl, whisk together yogurt and lemon juice until smooth. Gradually stir this mixture into the curry, ensuring it is well combined.

Step 11

Allow the curry to simmer for an additional 5 minutes, stirring occasionally.

Step 12

Garnish with the remaining fresh cilantro and optionally chopped green chili. Serve hot with brown rice or wholegrain naan.

Nutrition Facts

Serving size	(1356.3g)

Amount per serving	% Daily Value*
Calories	1888.9

Total Fat 133.5g	0%
Saturated Fat 45.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 403.7mg	0%
Sodium 492.8mg	0%
Total Carbohydrate 76.7g	0%
Dietary Fiber 15.2g	0%
Total Sugars 28.6g
Protein 102.3g	0%

Vitamin D 29.4IU	0%
Calcium 357.0mg	0%
Iron 18.6mg	0%
Potassium 3168.2mg	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: 62.7%

Protein: 21.3%

Carbs: 16.0%