Low Sodium Chickpea Curry

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This easy curry is ideal for anyone looking to enjoy comforting flavors without extra sodium. Tender chickpeas and sweet bell peppers simmer in a mild curry sauce with coconut milk and no-salt-added tomatoes. The recipe is naturally vegetarian, filling, and ready in 40 minutes. It’s perfect for meal prep and aligns well with heart-healthy, low sodium diets.

Ingredients Needed

• 1 tablespoon olive oil: mild and heart-healthy.
• 1 onion: sliced thin for sweetness.
• 1 bell pepper: adds color and crunch.
• 4 cloves garlic: minced for flavor.
• 1 tablespoon fresh ginger (or 1 tsp powdered): warming spice.
• 1 tablespoon curry powder: mild, salt-free spice blend.
• 1 tablespoon brown sugar: balances acidity.
• ½ teaspoon red pepper flakes (optional): for gentle heat.
• 3 ounces tomato paste: rich tomato flavor, no added salt.
• 1 (14-ounce) can no-salt-added diced tomatoes: base of the sauce.
• 2 (15-ounce) cans no-salt-added chickpeas: rinsed and drained.
• 1 (14-ounce) can coconut milk: creamy texture.
• 1 cup no-salt-added vegetable stock: thins the sauce.
• ½ cup cilantro: fresh and bright.
• Juice of 2 limes (about ⅓ cup): tangy finish.

How to Make Low Sodium Chickpea Curry

Sauté vegetables:
Heat olive oil in a large pot over low heat. Add onion, bell pepper, garlic, and ginger. Cook for 5 minutes until soft.

Add spices and base:
Stir in curry powder, brown sugar, red pepper flakes, tomato paste, diced tomatoes, chickpeas, coconut milk, and vegetable stock. Bring to a boil, then reduce heat and simmer for 20 minutes.

Finish with herbs:
Stir in chopped cilantro and lime juice before serving. Enjoy alone or over plain basmati rice.

Recipe Tips

• Use no-salt-added canned ingredients to keep sodium levels low.
• For a milder curry, skip the red pepper flakes.
• To thicken the sauce, simmer uncovered for a few extra minutes.
• Fresh lime juice adds brightness — do not skip it.
• This dish is kidney-friendly and works for vegetarian meal plans.

How to Store & Reheat

• Room Temperature: Do not store at room temp; refrigerate promptly.
• Fridge: Store in an airtight container up to 3 days.
• Freezer: Freeze in portions for up to 2 months. Reheat gently on the stove with a splash of water or stock.

Nutrition Facts (Per 1.5-cup serving)

• Calories: 102
• Sodium: ~70 mg (depends on ingredient brands)
• Protein: 5 g
• Fat: 4 g
• Carbs: 13 g
• Fiber: 3 g
• Sugar: 4 g

FAQs

Is chickpea curry good for low sodium diets?
Yes, when made with no-salt-added ingredients, this curry is naturally low in sodium and heart-friendly.

What can I serve with low sodium chickpea curry?
Plain white rice or quinoa works well, or serve with low sodium flatbread.

Can I use dried chickpeas instead of canned?
Yes. Cook them first without salt, then use 3 cups cooked chickpeas in place of the canned.

How do I make it less spicy?
Skip the red pepper flakes and choose mild curry powder.

Try More Recipes:

• Low Sodium Chicken Curry
• Low Sodium Japanese Curry Recipe
• Low Sodium Mexican Cornbread