Low Sodium Vegetable Kadai

Savor the vibrant flavors of Indian cooking with this Low Sodium Vegetable Kadai, a healthy twist on a classic favorite. Packed with nutrient-rich vegetables like cauliflower, carrots, and bell peppers, this dish is spiced to perfection using a homemade Kadai masala made from roasted coriander and cumin seeds with dried red chilies. By using low-sodium tomato paste and natural seasonings, this recipe ensures bold, authentic taste without the added salt, making it both heart-friendly and satisfying. Perfectly tender vegetables are simmered in a fragrant, spiced tomato base and finished with a fresh garnish of cilantro. Serve it alongside brown rice or quinoa for a fiber-packed, wholesome meal that’s sure to impress. Whether you're looking for a flavorful vegetarian option or a low-sodium dinner idea, this Vegetable Kadai is a delicious and health-conscious choice.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Cauliflower florets
• 1 cup Carrots, sliced
• 1 cup Green bell pepper, diced
• 2 medium Tomatoes, finely chopped
• 1 large Onion, finely chopped
• 1 teaspoon Ginger paste
• 1 teaspoon Garlic paste
• 2 teaspoons Coriander seeds
• 1 teaspoon Cumin seeds
• 2 Dried red chilies
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Red chili powder (optional, adjust to taste)
• 2 tablespoons Fresh cilantro leaves, chopped
• 1 tablespoon Low-sodium tomato paste
• 0.25 cup Water
• 2 tablespoons Olive oil or avocado oil

Directions

Step 1

Dry roast the coriander seeds, cumin seeds, and dried red chilies in a pan over medium heat until fragrant. Let them cool and grind into a coarse powder. This is your homemade Kadai masala.

Step 2

Heat 2 tablespoons of olive oil in a large pan or wok over medium heat.

Step 3

Add the chopped onions and sauté until translucent, about 3-4 minutes.

Step 4

Stir in the ginger paste and garlic paste, cooking for 1 minute until aromatic.

Step 5

Add the finely chopped tomatoes and low-sodium tomato paste. Cook until the mixture turns soft and mushy, about 5 minutes.

Step 6

Sprinkle in the turmeric powder, red chili powder (if using), and the freshly ground Kadai masala. Stir well to combine.

Step 7

Add the cauliflower florets, carrots, and green bell peppers to the pan. Mix to coat the vegetables in the masala.

Step 8

Pour in 1/4 cup of water, cover the pan, and simmer for 10-12 minutes, stirring occasionally, until the vegetables are tender but not overcooked.

Step 9

Once the vegetables are cooked, remove the lid and cook off any excess moisture if needed.

Step 10

Garnish with freshly chopped cilantro leaves and serve hot with brown rice, quinoa, or any whole-grain bread of choice.

Nutrition Facts

Serving size	(1051.8g)

Amount per serving	% Daily Value*
Calories	640.2

Total Fat 31.3g	0%
Saturated Fat 4.3g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 555.3mg	0%
Total Carbohydrate 89.2g	0%
Dietary Fiber 26.3g	0%
Total Sugars 33.8g
Protein 16.0g	0%

Vitamin D 0IU	0%
Calcium 286.9mg	0%
Iron 9.5mg	0%
Potassium 2907.0mg	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: 40.1%

Protein: 9.1%

Carbs: 50.8%