Heart-Healthy Yogurt Curry

Savor the wholesome goodness of our "Heart-Healthy Yogurt Curry," a vibrant and nutritious dish brimming with fragrant spices and fresh vegetables. Made with creamy low-fat yogurt, a medley of spinach, carrots, and tomatoes, and infused with warming turmeric, cumin, and ginger, this curry delivers bold flavors while being mindful of your heart. The yogurt base keeps it light and luscious, while the incorporation of olive oil and nutrient-packed greens enhances its health benefits. Ready in just 40 minutes, this dish is perfect for those seeking a quick, guilt-free dinner. Pair it with brown rice or quinoa for a satisfying, well-rounded meal that's as good for your taste buds as it is for your heart.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup low-fat plain yogurt
• 0.5 cup water
• 0.5 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 0.5 teaspoon mustard seeds
• 2 cloves garlic cloves, minced
• 1 teaspoon ginger, grated
• 1 medium onion, finely chopped
• 1 medium tomato, chopped
• 2 cups spinach leaves, finely chopped
• 1 medium carrot, diced
• 1 teaspoon coriander powder
• 0.5 teaspoon ground paprika
• 1 tablespoon extra virgin olive oil
• 2 tablespoons fresh cilantro, chopped
• 0.5 teaspoon salt
• 1 teaspoon fresh lemon juice

Directions

Step 1

In a medium bowl, whisk the low-fat plain yogurt with water until smooth. Add the turmeric powder and mix well. Set aside.

Step 2

Heat the extra virgin olive oil in a large non-stick skillet or pan over medium heat.

Step 3

Add the cumin seeds and mustard seeds to the oil. Allow them to sizzle and pop for about 30 seconds.

Step 4

Stir in the minced garlic and grated ginger. Sauté for 1-2 minutes until fragrant.

Step 5

Add the chopped onion and cook for 3-4 minutes, stirring occasionally, until translucent.

Step 6

Mix in the chopped tomato and sauté for another 3-4 minutes until the tomatoes soften and release their juices.

Step 7

Add the diced carrot, coriander powder, and ground paprika. Stir well and cook for 2-3 minutes.

Step 8

Reduce the heat to low and slowly pour in the prepared yogurt mixture, stirring constantly to prevent curdling.

Step 9

Add the finely chopped spinach leaves and salt. Stir to combine. Let the curry simmer gently for 5-7 minutes, stirring occasionally.

Step 10

Turn off the heat and stir in fresh lemon juice.

Step 11

Garnish with chopped fresh cilantro before serving.

Step 12

Serve hot with a side of brown rice or quinoa for a heart-healthy meal.

Nutrition Facts

Serving size	804.2 grams (804.2g)

Amount per serving	% Daily Value*
Calories	429

Total Fat 20.40g	26%
Saturated Fat 4.60g	23%
Polyunsaturated Fat 0.00g
Cholesterol 14mg	5%
Sodium 1521mg	66%
Total Carbohydrate 48.20g	18%
Dietary Fiber 9.80g	35%
Total Sugars 28.10g
Protein 20.90g	42%

Vitamin D 125IU	623%
Calcium 681mg	52%
Iron 8mg	43%
Potassium 2068mg	44%

*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: 39.9%

Protein: 18.2%

Carbs: 41.9%