Low Sodium Yogurt Curry

Delight your taste buds with this creamy and flavor-packed Low Sodium Yogurt Curry, a heart-healthy twist on a traditional Indian favorite. This recipe features a luscious base of low-fat plain yogurt, skillfully combined with aromatic spices like cumin, coriander, and garam masala for an exquisite burst of flavor without excess salt. Sautéed onions, tomatoes, ginger, and garlic create a rich, savory foundation, while a touch of turmeric lends a golden hue and earthy warmth. Perfected with a garnish of fresh cilantro and optional green chili for a hint of heat, this quick and wholesome dish is ready in just 30 minutes. Pair it with steamed rice, quinoa, or low-sodium flatbread for a satisfying meal that’s as nutritious as it is delicious. Ideal for those seeking low-sodium, vegetarian, and heart-smart recipes!

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup Plain unsweetened yogurt (low-fat or full-fat)
• 1 large Onion (finely chopped)
• 3 cloves Garlic (minced)
• 1 teaspoon Ginger (grated)
• 1 medium Tomato (finely chopped)
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 2 tablespoons Vegetable oil or ghee
• 1 cup Water
• 2 tablespoons Fresh cilantro (chopped, for garnish)
• 1 medium Green chili (optional, finely chopped)
• 0.25 teaspoon Black pepper (freshly ground)

Directions

Step 1

In a large mixing bowl, whisk the plain yogurt until smooth and creamy. Set aside to bring it to room temperature.

Step 2

Heat the vegetable oil or ghee in a large skillet or saucepan over medium heat.

Step 3

Add the finely chopped onion and sauté for 5-7 minutes until softened and golden brown.

Step 4

Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes, stirring frequently to avoid burning.

Step 5

Add the chopped tomato and cook for 5 minutes until the tomato breaks down and forms a thick base.

Step 6

Sprinkle in turmeric powder, cumin powder, coriander powder, and garam masala. Stir well to coat the onion-tomato mixture with the spices.

Step 7

Pour in the water and bring the mixture to a gentle simmer. Cook for 2-3 minutes to allow the flavors to meld.

Step 8

Lower the heat and slowly stir the whisked yogurt into the curry. Stir constantly to prevent curdling.

Step 9

Add freshly ground black pepper and optional green chili if you’d like a spicy kick.

Step 10

Simmer the curry on low heat for 5 minutes, stirring occasionally. Do not let the mixture boil to keep the yogurt from separating.

Step 11

Turn off the heat and garnish the curry with freshly chopped cilantro.

Step 12

Serve hot with steamed rice, quinoa, or low-sodium flatbread for a complete meal.

Nutrition Facts

Serving size	(816.9g)

Amount per serving	% Daily Value*
Calories	527.4

Total Fat 34.4g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 0g
Cholesterol 23.7mg	0%
Sodium 219.8mg	0%
Total Carbohydrate 38.8g	0%
Dietary Fiber 6.5g	0%
Total Sugars 22.0g
Protein 17.2g	0%

Vitamin D 126.2IU	0%
Calcium 596.4mg	0%
Iron 4.6mg	0%
Potassium 1292.4mg	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: 58.0%

Protein: 12.9%

Carbs: 29.1%