Low Sodium Vegetable Curry

This low sodium vegetable curry is full of vibrant color and natural flavor. With no added salt, it gets its bold taste from toasted spices like curry powder, cumin, turmeric, and garam masala. The rich coconut-tomato base is loaded with chickpeas, sweet potatoes, broccoli, peas, and fresh spinach. It’s a warm, satisfying meal that’s kidney-friendly, heart-healthy, and perfect over rice or quinoa.

Ingredients Needed

• 2 tbsp olive oil: for sautéing
• 1 medium onion: chopped
• 3 garlic cloves: grated or minced
• 1 tsp fresh ginger: grated
• 2 tsp curry powder: warm and aromatic
• 1 tsp ground coriander: adds depth
• 1 tsp ground cumin: earthy flavor
• 1 tsp turmeric powder: vibrant color
• ¼ tsp red pepper flakes: optional heat
• ¼ tsp black pepper: mild spice
• 1 cup low sodium vegetable broth: or homemade no-salt broth
• 1 (14 oz) can coconut milk: full-fat for creaminess
• 1 (15 oz) can crushed tomatoes: no salt added
• 1 (15 oz) can chickpeas: no salt added, drained
• 2 cups sweet potatoes: peeled and diced
• 1 cup green peas: frozen or fresh
• 2 cups broccoli florets: bite-sized pieces
• 4 cups fresh spinach: wilts down into the curry
• 1 tsp garam masala: stirred in at the end

How To Make Low Sodium Vegetable Curry

Make the Flavor Base:
Heat olive oil in a large pot over medium heat. Add chopped onion and sauté for 3 minutes, stirring often.

Toast the Spices:
Add garlic, ginger, curry powder, coriander, cumin, turmeric, red pepper flakes, and black pepper. Stir for 1 minute to release their fragrance. Add 2 tbsp water if the pan gets dry, stirring into a thick paste.

Simmer the Base:
Add vegetable broth, coconut milk, crushed tomatoes, chickpeas, and diced sweet potatoes. Stir, cover, and simmer for 10 minutes.

Add Veggies:
Add green peas and broccoli. Simmer uncovered for 15–20 minutes, stirring occasionally, until sweet potatoes are tender.

Finish and Serve:
Turn off the heat. Stir in fresh spinach and garam masala. Let spinach wilt before serving. Taste and adjust any spices if needed.

Recipe Tips

• Use no-salt-added chickpeas and tomatoes to keep sodium low.
• Add a splash of lemon juice for brightness instead of salt.
• Serve over rice, quinoa, or cauliflower rice.
• Add diced carrots or bell peppers for more veggie variety.

How to Store & Reheat

• Fridge: Store up to 4 days in an airtight container.
• Freezer: Freeze in meal portions for up to 2 months.
• Reheat: Microwave or heat gently on the stove with a splash of broth.

Nutrition Facts (Approx. per serving)

• Calories: 390
• Sodium: 90–130 mg
• Protein: 11 g
• Fat: 18 g
• Carbs: 48 g
• Fibre: 10 g
• Sugar: 9 g

FAQs

Is this curry really low in sodium?
Yes—it uses no salt and only no-salt-added ingredients, making it ideal for salt-sensitive diets.

Can I make this curry oil-free?
Yes. Sauté onions and spices in water instead of oil for a fat-free version.

Can I use other vegetables?
Absolutely. Zucchini, cauliflower, and bell peppers all work well in this curry.

Is coconut milk necessary?
It adds richness, but you can use unsweetened plant milk or pureed silken tofu for a lighter option.

Can I make this in a slow cooker?
Yes—add all ingredients except spinach and garam masala. Cook on low for 6–7 hours, then stir in spinach and spices at the end.

Try More Recipes:

• Low Sodium Thai Curry
• Low Sodium Lentil Curry
• Low Sodium Chickpea Curry

Low Sodium Vegetable Curry

Recipe by Emma

A cozy, salt-free curry packed with vegetables, warming spices, and creamy coconut milk. Perfect for heart-healthy and kidney-friendly meals.

Course: DinnerCuisine: AmericanDifficulty: Easy

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Servings

4

servings

Prep time

15

minutes

Cooking time

35

minutes

Calories

390

kcal

Total time

50

minutes

Ingredients

• 2 tbsp olive oil
  

• 1 medium onion, chopped
  

• 3 garlic cloves, grated
  

• 1 tsp ginger, grated
  

• 2 tsp curry powder
  

• 1 tsp coriander
  

• 1 tsp cumin
  

• 1 tsp turmeric
  

• ¼ tsp red pepper flakes
  

• ¼ tsp black pepper
  

• 1 cup no-salt vegetable broth

• 1 (14 oz) can coconut milk

• 1 (15 oz) can crushed tomatoes (no salt)

• 1 (15 oz) can chickpeas (no salt)

• 2 cups diced sweet potatoes

• 1 cup green peas

• 2 cups broccoli florets

• 4 cups fresh spinach

• 1 tsp garam masala

Directions

• Sauté onion in oil for 3 minutes.
• Add garlic, ginger, and spices. Cook 1 minute.
• Stir in broth, coconut milk, tomatoes, chickpeas, and sweet potatoes. Simmer 10 minutes.
• Add peas and broccoli. Simmer 15–20 minutes.
• Turn off heat. Stir in spinach and garam masala. Serve warm.