Heart-Healthy Masala Sauce

Elevate your meals the healthy way with this Heart-Healthy Masala Sauce, a vibrant and flavorful base perfect for curries, marinades, or dipping. Infused with nutrient-rich ingredients like heart-friendly olive oil, antioxidant-packed turmeric, and fresh cilantro, this wholesome sauce is both delicious and nutritious. Featuring aromatic spices such as cumin, coriander, and garam masala, it delivers the authentic warmth of Indian cuisine while keeping sodium levels low. Quick to prepare in just 40 minutes, this masala sauce is a versatile addition to your kitchen arsenal, offering a guilt-free way to spice up your favorite dishes.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 medium onion, finely chopped
• 1 tablespoon fresh ginger, minced
• 3 whole garlic cloves, minced
• 1 teaspoon turmeric powder
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 0.5 teaspoon cayenne pepper (optional)
• 3 large tomatoes, chopped
• 1 cup low-sodium vegetable broth
• 1 teaspoon garam masala
• 2 tablespoons fresh cilantro, chopped
• 0.5 teaspoon salt

Directions

Step 1

Heat the olive oil in a large pan over medium heat.

Step 2

Add the mustard seeds and cumin seeds. Sauté until the mustard seeds begin to pop.

Step 3

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

Step 4

Stir in the minced ginger and garlic, cooking for an additional 2 minutes.

Step 5

Mix in the turmeric powder, ground coriander, ground cumin, and cayenne pepper (if using). Cook for 1 minute until the spices are fragrant.

Step 6

Add the chopped tomatoes and cook until they soften, about 5 minutes.

Step 7

Pour in the low-sodium vegetable broth and stir well.

Step 8

Bring the mixture to a simmer, reduce the heat to low, and cook for 10-15 minutes until the sauce thickens, stirring occasionally.

Step 9

Stir in the garam masala, chopped cilantro, and salt. Mix well and cook for another minute.

Step 10

Remove from heat and allow to cool slightly before using or storing in the refrigerator for later use.

Nutrition Facts

Serving size	962.1 grams (962.1g)

Amount per serving	% Daily Value*
Calories	493

Total Fat 32.60g	42%
Saturated Fat 4.70g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1370mg	60%
Total Carbohydrate 47.20g	17%
Dietary Fiber 12.40g	44%
Total Sugars 20.50g
Protein 9.70g	19%

Vitamin D 0IU	0%
Calcium 200mg	15%
Iron 10mg	53%
Potassium 1971mg	42%

*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: 56.3%

Protein: 7.4%

Carbs: 36.2%