Low Sodium Curry Sauce Recipe
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Jump to Recipe Print Recipe Share Pin For Later EmailThis low sodium curry sauce recipe is a simple and delicious sauce to add to your favorite proteins and serve over rice. This sauce is made from blended vegetables and spices, and is a fantastic salt-free sauce for your next dinner.
Curry sauce has so many uses, and is simple to meal prep/batch cook to freeze or use later. I love serving this curry sauce with grilled chicken, sheet pan vegetables, or just over steamed rice for a healthy and flavorful meal.
We make vegetable curry so often – it’s flavorful, filling, and easy to make. There are a lot of different types of curry, and this one is an Indian-inspired curry sauce. I served this sauce over basmati rice and some crispy tofu and it was amazing! It’s versatile enough to go with any protein: chicken, pork, or even beef – or your favorite roasted vegetables.
This sauce is tasty, flavorful, and low-salt friendly. You can make a big batch (or even double it!) and freeze the sauce in portioned containers for the week. Just thaw, simmer any curry ingredients in, and you have an easy, healthy dinner in no time.
This Low Sodium Curry Sauce Recipe Is:
- Bright
- Fresh
- Flavorful
- Loaded with Spices
- A Little Spicy
- Aromatic
- Versatile
- Vegetarian, Gluten Free, Vegan, and Dairy Free!
Easy Low Sodium Dinner Recipes with Pantry Staples
This low sodium curry sauce recipe is a fantastic pantry-staple meal! It uses spices & ingredients that are commonly kept in dry pantries or cupboards – many of which you may already have on hand. Keeping a low so pantry makes it easy to come up with delicious and healthy meals using a few staples you can rotate.
I made a list of my Favorite Low Sodium Pantry Staples that I always keep stocked. By stocking up on healthy whole ingredients you can cook delicious salt-free & low so recipes without a trip to the store!
What’s In This Dairy Free Curry Sauce Recipe?
I love shopping with Misfits Market – they have amazing produce, healthy pantry staples, and fantastic food finds (like meat and dairy) at a discounted price. Choose what goes into the box, save up to 40% off grocery store prices & save time with free delivery to your door!
- Onions, Garlic, Carrots, Bell Pepper, Ginger, and Cilantro
- Extra Virgin Olive Oil: I like to use this fruity olive oil which has a fantastic flavor and deep color- it’s inexpensive & I like to keep a few liters stocked up in my pantry. For the quality of oil you get, it’s an excellent value.
- No Salt Added Diced Tomatoes: I only use no salt added diced tomatoes, these boxed tomatoes are really great to stock up on! I like boxed tomatoes better because they have no added salt, are BPA free and more eco-friendly than aluminum cans.
- Coconut Milk: I use unsweetened full-fat coconut milk, which I’d definitely recommend over lite coconut milk. The flavor makes this dish super rich and creamy without any dairy.
Spices
- Low Sodium Garam Masala – some garam masala spice blends can contain salt, so make sure to read the labels to ensure the spice blend fits in with your dietary needs. I like this organic version, which has a great flavor.
- Cumin: also adds a really nice flavor to this recipe – cumin has a lightly smokey flavor found in a lot of sauce and chili recipes.
- Coriander – ground dried spice
- Paprika – for a hint of spice and great flavor!
- Turmeric – a staple in our spice cabinet! Aside from all the wonderful health benefits of turmeric (hello anti-inflammation!), the flavor is fantastic. I try to add a teaspoon of turmeric into soups, stews, and rice dishes too.
- Fenugreek – this spice gives this sauce a hint of signature Indian spice. I recently leveled up my spice cabinet when I bought this ground fenugreek, and it made all the difference in my Indian recipes
Low Sodium Sauces for a Heart Healthy Meal
This low sodium curry sauce recipe is a fantastic sauce to make without salt. We’re all about making recipes low sodium when we can. Low sodium cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right.
By building meals around fresh ingredients and bright flavorful spices you can make healthier meals for you and your family. Check out all my low sodium sauce recipes here that are on LowSoRecipes. These easy and healthy recipes are fantastic meals for everyone at your table.
How Do I Make Low Salt Indian Curry Sauce?
- In a large pot, heat the olive oil over medium heat. Add the chopped onions and garlic, and sauté for 5 to 6 minutes until vegetables have begin to soften. Add the carrot, bell pepper, no-salt-added tomatoes with their juice, ginger and stir.
- Now for the spices: add the salt, garam masala, cumin, paprika, turmeric, fenugreek, and black pepper. Pour in the water and bring to a boil. Once boiling, cover, and reduce to a low simmer and gently cook for 1 hour until all vegetables are softened.
- Add the coconut milk to the pot, and give it a good stir. With your immersion handheld blender, blend the sauce for 3-4 minutes until smooth. Add fresh chopped cilantro for garnish, and enjoy!
The Best Immersion Blender for Soups
I’ve owned a lot of blenders, but my Vitamix immersion blender is definitely the best one I’ve owned. This high-speed blender will blend even the toughest of ingredients into pulp.
I prefer using my immersion blender for recipes like this sauce, as it’s much easier to manage than transferring all the ingredients to a stand blender. This is definitely one kitchen appliance we use on a weekly basis!
More Delicious Low Sodium Sauces You’ll Love!
Low Sodium Queso Sauce Recipe (No Salt Added!)
Low Sodium Chimichurri Sauce Recipe
Easy Low Sodium Sweet and Sour Sauce Recipe
Low Sodium BBQ Sauce Recipe (No Salt Added!)
Low Sodium Meat Sauce for Pasta Recipe
Get the Same Ingredients for This Gluten Free Curry Sauce
Please note: always double check the sodium content of your ingredients before using, the nutrition information will vary based on that ingredients you use.
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Low Sodium Curry Sauce
Equipment
- large pot
- Immersion Blender
Ingredients
- ¼ cup olive oil
- 2 onions roughly chopped
- 6 cloves garlic
- 3 carrots
- 2 bell peppers seeded and diced
- 1 14- ounce can no-salt-added diced tomatoes with juice
- 2 tablespoons ginger root grated
- 1 tablespoon garam masala be sure to get a no-salt-added variety
- 1 tablespoon cumin
- 1 tablespoon paprika
- 2 teaspoons turmeric
- 1 teaspoon fenugreek
- ½ teaspoon Black Pepper
- 3 cups water
- 14 ounces coconut milk unsweetened
- 2 tablespoons lime juice
- 1 cup fresh cilantro for garnish
Instructions
- In a large pot, heat the olive oil over medium heat. Add the chopped onions and garlic, and sauté for 5 to 6 minutes until vegetables have begin to soften. Add the carrot, bell pepper, no-salt-added tomatoes with their juice, ginger and stir.
- Now for the spices: add the garam masala, cumin,, paprika, turmeric, fenugreek, and black pepper. Pour in the water and bring to a boil. Once boiling, cover, and reduce to a low simmer and gently cook for 1 hour until all vegetables are softened.
- Add the coconut milk and lime juice to the pot, and give it a good stir. With your immersion handheld blender, blend the sauce for 3-4 minutes until smooth. Add fresh chopped cilantro for garnish, and enjoy!
Notes
Save Money on Fresh Groceries & Pantry Staples!
I get all the fresh produce for my recipes from my garden and from Misfits Market – they sell organic produce at a discounted price, and it’s purchased direct from farmers to reduce food waste. We get Misfit boxes every other week and love picking out our favorite seasonal produce for delivery. You can save up to 40% off grocery store prices. If you think produce delivery is too expensive… think again, and give Misfits Market a try!Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
This post may contain affiliate links. As an Amazon Associate I may earn from qualifying purchases, at no additional cost to you.
Very versatile and yummy
Why is there 27% sodium if we’re not adding salt where’s the salt coming from in the low sodium curry sauce?
Hi Eva, This sauce has 27mg of sodium per serving (not 27%!), which is equivalent to about 1% sodium using US standards. Sodium can be naturally be found in vegetables so that is where it is coming from. Please let me know if you have any additional questions I can try to help answer!
– Kelly
Going to make this tomorrow … sounds yummy, which bell pepper is preferable?
How much cumin should I use in the recipe?