Low Sodium Vegetable Curry

This vegetable curry is comforting yet light, featuring fresh vegetables simmered in fragrant curry spices and tomatoes. By using low-sodium broth and skipping added salt, it’s suitable for anyone managing blood pressure or following a heart-healthy diet. The recipe is fully vegan, ready in 40 minutes, and works beautifully with rice or flatbread for a balanced meal.

Ingredients Needed

• 1 onion: chopped for sweetness and base flavor.
• 2 cloves garlic: minced for depth.
• 2 tbsp curry powder: warm spice blend.
• 1 tsp ginger powder: mild heat and earthiness.
• 1/8 tsp cayenne pepper (optional): skip for kids or mild flavor.
• 2 cups low-sodium vegetable broth: base for the curry sauce.
• 3 cups cauliflower florets: mild, hearty vegetable.
• 3 cups broccoli florets: adds crunch and fiber.
• 2 cups diced sweet potato, white potato, or butternut squash: creamy texture and natural sweetness.
• 1 (14 oz) can diced tomatoes (no salt added): forms the sauce.
• 1 can chickpeas, drained (optional): extra protein and heartiness.
• 1 cup frozen peas: quick-cooking and colorful.
• 6 oz fresh spinach (about 2 large handfuls): wilted at the end for freshness.
• 2 tbsp cornstarch or arrowroot starch (optional): thickens sauce if desired.
• Black pepper to taste

How to Make Low Sodium Vegetable Curry

Sauté Aromatics:
In a large pot, sauté onion and garlic in a splash of water for 5 minutes until soft.

Toast Spices:
Add curry powder, ginger powder, and cayenne (if using). Stir for 1 minute to release aroma.

Simmer Vegetables:
Add broth, cauliflower, broccoli, sweet potato, chickpeas (if using), and tomatoes. Cover and simmer over medium-high heat for about 15 minutes until vegetables are tender.

Add Greens & Peas:
Stir in peas and spinach. Cook briefly until spinach wilts.

Optional Thickening:
Mix cornstarch or arrowroot with 2 tbsp of cooking liquid, stir back into curry, and heat until thickened.

Serve:
Season with black pepper. Serve with plain rice or unsalted flatbread. Garnish with lime wedges or fresh cilantro if desired.

Recipe Tips

• Use low-sodium broth and no-salt-added tomatoes to keep sodium levels minimal.
• Adjust vegetables based on what you have — zucchini, carrots, or green beans also work.
• Skip cayenne for a mild, kid-friendly version.
• Add chickpeas only if extra protein is desired.
• Fresh lemon or lime juice at serving adds brightness without salt.

How to Store & Reheat

• Room Temperature: Refrigerate promptly after cooling; do not leave out over 2 hours.
• Fridge: Store in an airtight container for 3–4 days.
• Freezer: Freeze portions for up to 2 months. Reheat gently on stovetop with a splash of broth or water.

Nutrition Facts (Per Serving, approx.)

• Calories: 190
• Sodium: ~120 mg (using low-sodium broth and no-salt tomatoes)
• Protein: 6 g
• Fat: 3 g
• Carbs: 34 g
• Fiber: 8 g
• Sugar: 8 g

FAQs

How do you make vegetable curry low sodium?
Use low-sodium broth, skip added salt, and choose no-salt-added canned tomatoes and chickpeas.

Can I use frozen vegetables in this curry?
Yes, you can substitute frozen cauliflower or broccoli; just reduce cooking time slightly.

What can I serve with low sodium vegetable curry?
Serve with plain basmati or jasmine rice, quinoa, or low-sodium flatbread.

Can I make this curry creamy?
Stir in a splash of coconut milk at the end for a richer texture.

Try More Recipes:

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

Low Sodium Vegetable Curry

Recipe by Evelyn ReedCourse: DinnerCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

20

minutes

Cooking time

20

minutes

Calories

190

kcal

A colorful, heart-healthy vegetable curry with no added salt — perfect for vegan dinners and low sodium meal plans.

Ingredients

• 1 onion, chopped

• 2 cloves garlic, minced
  

• 2 tbsp curry powder
  

• 1 tsp ginger powder
  

• 1/8 tsp cayenne pepper (optional)
  

• 2 cups low-sodium vegetable broth
  

• 3 cups cauliflower florets
  

• 3 cups broccoli florets
  

• 2 cups diced sweet potato or butternut squash
  

• 1 (14 oz) can no-salt-added diced tomatoes
  

• 1 can chickpeas, drained (optional)
  

• 1 cup frozen peas
  

• 6 oz fresh spinach
  

• 2 tbsp cornstarch or arrowroot (optional)
  

• Black pepper to taste

Directions

• Sauté onion and garlic in water 5 minutes.
  
• Add curry powder, ginger, cayenne; stir 1 minute.
  
• Add broth, vegetables, chickpeas, and tomatoes; simmer 15 minutes.
  
• Add peas and spinach; stir until wilted.
  
• Thicken with cornstarch slurry if desired; season with pepper. Serve hot.