Low Sodium Onion Curry

Delight in the comforting flavors of this Low Sodium Onion Curry, a heart-healthy twist on a classic dish bursting with aromatic spices and vibrant vegetables. Perfectly caramelized onions form the rich base of this recipe, while a fragrant blend of turmeric, cumin, coriander, garam masala, and paprika infuse every bite with irresistible warmth. Simmered in a luscious sauce of crushed tomatoes and low sodium vegetable broth, this curry features tender red bell pepper and sweet green peas for added texture and nutrition. Ready in just an hour, this plant-based, low sodium curry is the ideal choice for those seeking a wholesome, flavor-packed meal. Serve it over brown rice or with low sodium flatbread, and finish with a sprinkle of fresh cilantro for a dish that’s both nourishing and utterly satisfying.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 4 pieces medium onions
• 2 tablespoons olive oil
• 3 pieces garlic cloves
• 1 inch piece fresh ginger
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon garam masala
• 1 teaspoon paprika
• 14 ounces crushed tomatoes
• 1 cup low sodium vegetable broth
• 1 piece red bell pepper
• 1 cup green peas
• 0.25 cup fresh cilantro

Directions

Step 1

Peel and thinly slice the onions. Peel and finely chop the garlic and ginger.

Step 2

In a large skillet or saucepan, heat the olive oil over medium heat.

Step 3

Add the sliced onions to the pan and cook, stirring occasionally, until they become golden brown and caramelized, about 15 minutes.

Step 4

Add the chopped garlic and ginger to the onions, and cook for another 2-3 minutes until fragrant.

Step 5

Stir in the ground turmeric, cumin, coriander, garam masala, and paprika. Cook the spices with the onions for 1-2 minutes to release the flavors.

Step 6

Pour in the crushed tomatoes and vegetable broth, stirring well to combine with the onion mixture.

Step 7

Bring the mixture to a simmer and add the diced red bell pepper and green peas.

Step 8

Cover the pan and let the curry simmer gently for about 20 minutes, stirring occasionally, until the vegetables are tender and the sauce has thickened.

Step 9

Taste the curry and adjust any seasoning as needed. For a low sodium option, salt should be added sparingly if at all.

Step 10

Garnish with chopped fresh cilantro before serving.

Step 11

Serve the onion curry hot with brown rice or a low sodium flatbread.

Nutrition Facts

Serving size	(1405.5g)

Amount per serving	% Daily Value*
Calories	743.3

Total Fat 32.0g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 214.4mg	0%
Total Carbohydrate 102.1g	0%
Dietary Fiber 27.3g	0%
Total Sugars 44.4g
Protein 20.7g	0%

Vitamin D 0IU	0%
Calcium 279.0mg	0%
Iron 12.2mg	0%
Potassium 2592.3mg	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: 37.0%

Protein: 10.6%

Carbs: 52.4%