Low Sodium Vegetable Kurma

Indulge in the creamy, aromatic goodness of Low Sodium Vegetable Kurma, a heart-healthy twist on a classic South Indian dish. This recipe combines fresh coconut, cashews, and poppy seeds to create a rich, velvety base bursting with flavor, yet gentle on sodium. An array of vibrant, boiled vegetables like carrots, beans, potatoes, and peas is simmered with warm spices such as cinnamon, cloves, and cardamom, then finished with a touch of thick coconut milk for a luxurious, dairy-free finish. Perfect for pairing with steamed rice, soft rotis, or flaky parathas, this wholesome kurma is a delicious way to savor bold flavors without compromise. Ready in just 45 minutes, it’s a satisfying, nutrient-packed option for anyone looking to enjoy a healthy and flavorful vegetarian meal.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 0.5 cup (grated, fresh or frozen) Coconut
• 2 teaspoons Poppy seeds
• 10 whole Cashews
• 3 tablespoons (for grinding) Water
• 2 tablespoons (vegetable or coconut oil) Oil
• 1 whole Bay leaf
• 1 inch Cinnamon stick
• 3 whole Cloves
• 2 whole Green cardamom
• 1 medium (finely chopped) Onion
• 1 teaspoon Ginger-garlic paste
• 1 medium (finely chopped) Tomato
• 0.5 teaspoon Red chili powder
• 0.25 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 2 cups (carrots, beans, green peas, and potatoes) Boiled mixed vegetables
• 0.5 cup Thick coconut milk
• 1 cup (for cooking) Water
• 2 tablespoons (finely chopped, for garnish) Fresh cilantro

Directions

Step 1

In a blender, grind the grated coconut, poppy seeds, cashews, and 3 tablespoons of water into a smooth paste. Set aside.

Step 2

Heat the vegetable or coconut oil in a large pan over medium heat. Add the bay leaf, cinnamon stick, cloves, and green cardamom, and sauté for 30 seconds until aromatic.

Step 3

Add the finely chopped onion and sauté until golden brown, about 5-7 minutes.

Step 4

Stir in the ginger-garlic paste and sauté for another 1 minute until the raw smell disappears.

Step 5

Add the chopped tomato and cook until soft and mushy, about 3 minutes.

Step 6

Add the red chili powder, turmeric powder, and coriander powder, and mix well.

Step 7

Stir in the boiled mixed vegetables and toss them gently to coat with the spices.

Step 8

Add the prepared coconut-cashew paste and mix. Pour in 1 cup of water and stir.

Step 9

Cover the pan with a lid and let the kurma simmer over low heat for 10 minutes, allowing the flavors to meld.

Step 10

Add the thick coconut milk and mix well. Cook for an additional 2-3 minutes, ensuring you do not boil the coconut milk.

Step 11

Turn off the heat and garnish with freshly chopped cilantro before serving.

Step 12

Serve the low sodium vegetable kurma hot with steamed rice, roti, or paratha.

Nutrition Facts

Serving size	(1407.6g)

Amount per serving	% Daily Value*
Calories	1394.1

Total Fat 109.2g	0%
Saturated Fat 65.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1406.9mg	0%
Total Carbohydrate 103.8g	0%
Dietary Fiber 37.4g	0%
Total Sugars 46.8g
Protein 24.3g	0%

Vitamin D 0IU	0%
Calcium 470.9mg	0%
Iron 16.3mg	0%
Potassium 2482.0mg	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: 65.7%

Protein: 6.5%

Carbs: 27.8%