Healthy Low Salt Recipes

Here are some of the low salt recipes that will excite your taste buds and keep you healthy too:

  1. Potatoes and Spinach

This Indian dish tastes really well and is low in sodium content.

Ingredients

  • 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

Preparation Method

Step 1:

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.

Ingredients

  • 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

For Paste

  • Freshly grated coconut – 1 tbsp
  • Broken cashewnuts – 1 tbsp
  • Roasted beaten rice (poha) – 3 tbsp

Preparation Method

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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