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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 132.9
  • Total Fat: 4.9 g
  • Cholesterol: 1.7 mg
  • Sodium: 827.9 mg
  • Total Carbs: 18.0 g
  • Dietary Fiber: 1.5 g
  • Protein: 5.3 g

View full nutritional breakdown of Yogurt Curry (flour version) calories by ingredient
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Yogurt Curry (flour version)

Submitted by: EJOY-EVELYN

Introduction

An Americanized version of an Indian classic. I serve with healthy veggies. A delicate curry sauce serves well on rice, steamed veggies (ie broccoli, cauliflower, brussels sprouts, wilted spinach or romaine), or topped with unsalted cashews. In India, this healthy dish is typically served with pakoras (an Indian appetizer-like, fried dumpling). An Americanized version of an Indian classic. I serve with healthy veggies. A delicate curry sauce serves well on rice, steamed veggies (ie broccoli, cauliflower, brussels sprouts, wilted spinach or romaine), or topped with unsalted cashews. In India, this healthy dish is typically served with pakoras (an Indian appetizer-like, fried dumpling).
Number of Servings: 3

Ingredients

    1 T olive oil
    8 oz onions (228 gr)
    1/8 t asafoetida powder
    1/2" ginger (15 grams ginger paste)
    1/2 t turmeric
    1 c plain yogurt
    3 T flour
    2 c water
    1 t salt
    3/4 t chili pepper (cut in half first time)
    3/4 t amchur powder
    1/2 t garam masala

Tips

Making Substitutions: For the typical American household that may not have access to an Asian food market: Leave out the asafoetida and amchur powders, and replace the garam masala (typically made with 5-24 roasted or unroasted Indian spices unique to each family) with 1/2 tsp each of cumin and corriander powders. I like spicy hot, so don't hesitate to cut the chili or cayanne pepper in half, thirds, or even quarters (ie most Americans prefer a pinch (1/8 tsp per cup of finished product).

The optional veggies or cashews are not included in nutritional information. Be creative with this substitute for how you might use a hollandaise sauce: For breakfast, I've added to a half serving to 3 or 4 diced eggwhites and 1 crumbled egg yolk served over a toasted english muffin a high protein meal.


Directions

In heated oil, saute asafoetida powder and ginger about 1 minute,

Add onion and turmeric. Saute about 5 minutes

To room temperature yogurt, whisk in flour, then water. Add to onion miture, with peppers and remaining spices. Boil/simmer 5-10 minutes, stirring often.

Serving Size: Makes three (3) 8-9 oz servings






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