Low Sodium Vegan Coconut Lentil Curry (Heart-Healthy & Easy)
Yield: 4 bowls
Low Sodium Vegan Coconut Lentil Curry
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A comforting, deeply flavorful red lentil curry simmered in creamy coconut milk, crushed tomatoes, and aromatic spices. By blooming cumin, coriander, turmeric, and garam masala in oil alongside fresh garlic and ginger, this dish delivers vibrant, restaurant-quality depth without relying on added salt.
Prep Time
10 minutes
Cook Time
25 minutes
Total Time
35 minutes
Ingredients
Aromatics & Spices
- 1 tbsp coconut oil or olive oil
- 1 medium yellow onion, finely diced (about 1 cup)
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 tbsp curry powder (ensure salt-free blend)
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp ground turmeric
- ½ tsp garam masala
- ¼ tsp cayenne pepper (optional, for heat)
Curry Base
- 1 cup dry red lentils, rinsed thoroughly and drained
- 1 can (14.5 oz / 411g) no-salt-added diced tomatoes, undrained
- 1 can (13.5 oz / 400ml) light or full-fat coconut milk
- 2 cups unsalted vegetable broth or water
- 1 tbsp fresh lime juice
- 2 cups fresh baby spinach, roughly chopped
Garnish (Optional)
- ¼ cup fresh cilantro, chopped
- Lime wedges for serving
- Cooked basmati rice or cauliflower rice (unsalted)
Instructions
- Sauté the aromatics: Heat the oil in a large, deep skillet or Dutch oven over medium heat. Add the diced onion and sauté for 5–6 minutes until softened and translucent.
- Bloom the spices: Add the minced garlic, grated ginger, curry powder, cumin, coriander, turmeric, garam masala, and cayenne pepper. Stir constantly for 1 minute until fragrant and the spices darken slightly.
- Simmer the lentils: Stir in the rinsed red lentils, no-salt-added diced tomatoes (with their juices), coconut milk, and unsalted vegetable broth. Bring the mixture to a boil over medium-high heat.
- Cook until tender: Reduce the heat to low, cover, and simmer gently for 15–18 minutes, stirring occasionally so the lentils do not stick to the bottom, until the lentils are soft and the curry has thickened.
- Finish with greens and acid: Remove the pot from the heat. Stir in the chopped baby spinach and fresh lime juice until the spinach wilts completely (about 1–2 minutes).
- Serve: Ladle into bowls, garnish with fresh cilantro, and serve alongside warm unsalted rice or flatbread.
Notes
- Sodium Control: Always check spice blends (especially curry powder and garam masala) to ensure they do not contain hidden salt or sodium-based anti-caking agents. Using no-salt-added canned tomatoes and unsalted broth keeps this dish under 60mg of sodium per serving.
- Brightening Flavor Without Salt: Fresh lime juice added right at the end is essential—acidity mimics the flavor-enhancing effect of salt and wakes up the rich coconut milk. Add an extra squeeze at the table if desired.
- Texture Adjustments: Red lentils break down quickly into a creamy, stew-like consistency. If the curry becomes thicker than you prefer, stir in a splash of warm water or unsalted broth before serving.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months. The curry will thicken significantly as it cools; thin with water when reheating.
Nutrition Information:
Yield:
4Serving Size:
1 ½ cups (approx. 380g)Amount Per Serving: Calories: 356Total Fat: 17gSaturated Fat: 14gUnsaturated Fat: 3gSodium: 452mgCarbohydrates: 39gFiber: 16gSugar: 6gProtein: 17g
