Heart-Healthy Kari Chawal

Discover the wholesome delight of Heart-Healthy Kari Chawal, a nutritious twist on a beloved classic that’s perfect for mindful eaters. This vibrant recipe pairs fluffy brown basmati rice with a fragrant, spiced chickpea curry, creating a fulfilling meal that’s rich in fiber and heart-friendly ingredients. Infused with aromatic mustard seeds, cumin, and curry leaves, and enriched with antioxidant-packed turmeric, this dish delivers bold flavors while prioritizing your health. Creamy low-fat Greek yogurt adds a velvety touch, while low-sodium broth and chickpeas keep the sodium levels in check. Garnished with fresh cilantro and served with a subtle kick from green chilies, Heart-Healthy Kari Chawal is the ultimate guilt-free indulgence, perfect for a nutritious dinner ready in just 45 minutes.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Brown basmati rice
• 2 cups Water
• 1 tablespoon Olive oil
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 1 tablespoon, minced Ginger
• 0.5 teaspoon Turmeric powder
• 10 leaves Curry leaves
• 1 medium, finely chopped Onion
• 2 medium, chopped Tomatoes
• 1 can (15 oz) Low-sodium chickpeas
• 1 cup Low-sodium vegetable broth
• 0.5 cup Low-fat Greek yogurt
• 2 slit in half Green chilies
• 0.25 cup, chopped Cilantro
• 0.5 teaspoon Salt

Directions

Step 1

Rinse the brown basmati rice under cold water until the water runs clear. In a medium saucepan, combine the rice with 2 cups of water. Bring to a boil, cover, and reduce the heat to low. Simmer for about 25 minutes, or until the rice is tender and the water is absorbed.

Step 2

Meanwhile, heat olive oil in a large pot over medium heat. Add the mustard seeds and cumin seeds, and cook until they begin to crackle.

Step 3

Add the minced ginger, turmeric powder, and curry leaves, and sauté for about 30 seconds until fragrant.

Step 4

Add the chopped onion to the pot and sauté until translucent, about 5 minutes.

Step 5

Stir in the chopped tomatoes and cook until they soften and begin releasing their juices, about 5 minutes.

Step 6

Add the low-sodium chickpeas and low-sodium vegetable broth to the pot. Bring the mixture to a simmer.

Step 7

Stir in the low-fat Greek yogurt and add the slit green chilies. Cook for additional 5 minutes, allowing the flavors to meld together.

Step 8

Season the curry with salt. Taste and adjust seasoning as necessary.

Step 9

Fluff the cooked rice with a fork and serve topped with the curry. Garnish with chopped cilantro.

Step 10

Enjoy your heart-healthy Kari Chawal!

Nutrition Facts

Serving size	1548.3 grams (1548.3g)

Amount per serving	% Daily Value*
Calories	700

Total Fat 22.00g	28%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 1.70g
Cholesterol 15mg	5%
Sodium 1417mg	62%
Total Carbohydrate 106.30g	39%
Dietary Fiber 14.60g	52%
Total Sugars 33.10g
Protein 25.70g	51%

Vitamin D 44IU	221%
Calcium 292mg	22%
Iron 6mg	32%
Potassium 1725mg	37%

*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: 27.3%

Protein: 14.2%

Carbs: 58.6%