Healthy Low Salt Recipes
Here are some of the low salt recipes that will excite your taste buds and keep you healthy too:
- Potatoes and Spinach
This Indian dish tastes really well and is low in sodium content.
- Small potatoes 5-6
- Water – 1/4 cup
- Baby spinach – 500 grams
- Vegetable oil – 3 tablespoons
- Onion, finely chopped – 1 large
- Minced garlic cloves – 4 large
- Fresh ginger, peeled and minced – 2 tablespoons
- Tomatoes finely chopped – 3 large
- Fresh coriander, chopped – 1 cup
- Ground coriander – 1 tablespoons
- Ground cumin – 1 teaspoons
- Garam masala – 1 teaspoon
- Low-fat plain yogurt – 3/4 cup
- Salt – Less than usual
Put the potatoes in a pot of salted water and bring to a boil. Cook till tender.
Step 2: Drain and let cool, then halve the potatoes.
Step 3: In a large, deep skillet, bring the water to a boil. Add the spinach by handfuls and cook over moderately high heat until wilted.
Step 4: Using tongs, transfer spinach to a colander and repeat with the remaining spinach.
Step 5: Squeeze the spinach dry, then transfer it to a food processor and puree.
Step 6: Wipe out the skillet.
Step 6: Heat oil in the skillet. Add the onion and cook over moderately high heat, stirring occasionally, until brown.
Step 7: Add garlic, ginger and cook for about 3 minutes.
Step 8: Add the chopped tomatoes and coriander.
Step 9: Cook over moderate heat until most of the liquid has evaporated.
Step 10: Add the coriander, cumin, and garam masala to the skillet and cook.
Step 11: Slowly stir in the yogurt.
Step 12: Add the potatoes and a pinch of salt, cover and cook for 5 minutes, stirring occasionally.
Step 13: Add pureed spinach and stir well.
Step 14: Cover and simmer for 10 minutes to blend the flavors.
Step 15: Transfer the potatoes and spinach to a platter or bowl, garnish with the coriander leaves and serve hot.
Yogurt and Bhindi Twist
This is yet another low salt recipe to tickle your tastebuds.
- Ladies finger (bhindi) chopped – 2 cups
- Cumin seeds (jeera) – 1 tsp
- Mustard seeds ( rai / sarson) – 1 tsp
- Urad dal (split black lentils) – 1 tbsp
- Dry kashmiri red chillies , broken – 1 whole
- Chopped onions – 1/2 cup
- Chopped tomatoes – 1 cup
- Chilli powder – 1/4 tsp
- Turmeric powder (haldi) – 1/2 tsp
- Low fat curds (dahi) -1/4 cup
- Oil -1 tbsp
- Salt – 1/4 tsp
- Freshly grated coconut – 1 tbsp
- Broken cashewnuts – 1 tbsp
- Roasted beaten rice (poha) – 3 tbsp
Step 1: Heat 2 teaspoons oil in a non-stick pan.
Ste 2: Sauté the bhindi in oil until they are done.
Step 3: Remove and drain on absorbent paper.
Step 4: Heat the remaining oil in the same pan.
Step 5: Add the cumin seeds, mustard seeds and urad dal.
Step 6: When they crackle, add the red chillies and fry.
Step 7: Add the onions and sauté until they are golden brown.
Step 8: Add tomatoes, chilli powder, turmeric powder and the ground paste.
Step 9: Simmer for a while.
Step 10: Add 1¼ cups of water to the curds, and whisk well.
Step 11: Add this to the subzi and bring to a boil.
Step 12: Add the sautéed bhindi and salt and simmer for 5 more minutes.
Step 13: Serve hot.
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