Low Sodium Traditional Punjabi Kadhi

Discover the comforting flavors of this **Low Sodium Traditional Punjabi Kadhi**, a healthier spin on a North Indian classic. Crafted with tangy low-fat yogurt, nutty gram flour, and a medley of aromatic spices like cumin, turmeric, and fenugreek, this dish delivers rich, authentic taste without the need for excessive salt. Perfectly spiced with hints of garlic, ginger, and red chili, and finished with a garnish of fresh cilantro, this creamy kadhi is simmered to perfection for a velvety consistency. Quick to prepare and naturally low in sodium, it pairs beautifully with steamed rice or roti for a wholesome, heart-healthy meal.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 cups Plain yogurt (low-fat or full-fat)
• 0.25 cup Gram flour (besan)
• 4 cups Water
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 0.25 teaspoon Fenugreek seeds
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 0.125 teaspoon Asafoetida (hing)
• 1 teaspoon Ginger (grated)
• 2 cloves Garlic (minced)
• 1 small Green chili (finely chopped, optional)
• 6 leaves Curry leaves
• 1 medium Onion (thinly sliced)
• 2 tablespoons Oil (sunflower or mustard oil)
• 2 tablespoons Fresh cilantro (chopped, for garnish)

Directions

Step 1

In a mixing bowl, whisk together the yogurt and gram flour (besan) until smooth and lump-free.

Step 2

Gradually add 4 cups of water to the yogurt-besan mixture while stirring continuously to ensure it’s well combined. Set aside.

Step 3

Heat oil in a large, deep pan or skillet over medium heat.

Step 4

Add mustard seeds, cumin seeds, fenugreek seeds, and asafoetida to the oil and let them sizzle for 30 seconds.

Step 5

Stir in the grated ginger, minced garlic, green chili (if using), curry leaves, and sliced onions. Sauté for 3-4 minutes until the onions are soft and translucent.

Step 6

Add turmeric powder and red chili powder to the pan, stirring well to mix the spices.

Step 7

Slowly pour the yogurt-besan mixture into the pan while continuously stirring to prevent curdling.

Step 8

Increase the heat to medium-high and bring the mixture to a gentle boil, stirring frequently to keep it smooth.

Step 9

Once it starts boiling, reduce the heat to low and let the Kadhi simmer for 20-25 minutes, stirring occasionally to prevent sticking. The Kadhi should thicken to a creamy consistency.

Step 10

Taste the Kadhi and adjust the seasoning as needed, keeping in mind this is a low-sodium recipe. Most of the flavor comes from the spices, so additional salt is not necessary.

Step 11

Turn off the heat and garnish with freshly chopped cilantro.

Step 12

Serve hot with steamed rice or roti for a comforting, authentic Punjabi meal.

Nutrition Facts

Serving size	(1639.2g)

Amount per serving	% Daily Value*
Calories	783.1

Total Fat 43.0g	0%
Saturated Fat 9.6g	0%
Polyunsaturated Fat 0g
Cholesterol 47.3mg	0%
Sodium 282.8mg	0%
Total Carbohydrate 59.3g	0%
Dietary Fiber 7.5g	0%
Total Sugars 31.2g
Protein 29.1g	0%

Vitamin D 252.4IU	0%
Calcium 783.1mg	0%
Iron 5.5mg	0%
Potassium 1437.1mg	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: 52.3%

Protein: 15.7%

Carbs: 32.0%