Heart-Healthy Onion Curry

Savor the warmth and vibrant flavors of Heart-Healthy Onion Curry, a delightful dish brimming with nutritious ingredients and bold spices. This plant-based recipe combines caramelized onions, protein-packed chickpeas, and fresh baby spinach in a fragrant turmeric-infused broth, creating a comforting yet wholesome meal. Rich in antioxidants and low in sodium, it's thoughtfully seasoned with aromatic cumin seeds, coriander, and garam masala for a depth of flavor that tantalizes the taste buds without added guilt. Finished with a bright splash of lemon juice and a sprinkle of fresh cilantro, this curry pairs beautifully with brown rice or whole wheat naan for a satisfying dinner that’s as nourishing as it is delicious. Perfectly suited for anyone seeking a quick, heart-healthy meal, it’s ready to enjoy in just 45 minutes!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 3 large onions
• 4 garlic cloves
• 1 inch piece fresh ginger
• 1 teaspoon ground turmeric
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 0.5 teaspoon black pepper
• 1 teaspoon garam masala
• 2 cups low-sodium vegetable broth
• 1 can (15 oz) chickpeas
• 2 cups baby spinach
• 0.5 cup fresh cilantro
• 2 tablespoons lemon juice
• 0.5 teaspoon salt

Directions

Step 1

Peel and thinly slice the onions. Mince the garlic cloves. Peel and finely grate the ginger.

Step 2

Heat the olive oil in a large non-stick saucepan over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds or until fragrant.

Step 3

Add the sliced onions to the pan and sauté for 5-7 minutes until they become soft and golden brown, stirring occasionally.

Step 4

Stir in the minced garlic, grated ginger, ground turmeric, coriander powder, and black pepper. Cook for another 1 minute until aromatic.

Step 5

Add the low-sodium vegetable broth and bring to a simmer.

Step 6

Drain and rinse the chickpeas, then add them to the saucepan. Simmer for 10 minutes, allowing the flavors to meld and the broth to reduce slightly.

Step 7

Stir in the baby spinach and cook for 2 more minutes until the spinach has wilted.

Step 8

Add the garam masala, salt, and lemon juice. Stir well and cook for an additional 1-2 minutes.

Step 9

Remove from heat and garnish with fresh cilantro before serving. Enjoy your heart-healthy onion curry with brown rice or whole wheat naan.

Nutrition Facts

Serving size	1122.2 grams (1122.2g)

Amount per serving	% Daily Value*
Calories	596

Total Fat 31.10g	40%
Saturated Fat 4.60g	23%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1545mg	67%
Total Carbohydrate 72.40g	26%
Dietary Fiber 15.10g	54%
Total Sugars 24.90g
Protein 11.80g	24%

Vitamin D 0IU	0%
Calcium 292mg	22%
Iron 10mg	56%
Potassium 1525mg	32%

*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: 45.4%

Protein: 7.7%

Carbs: 47.0%