Low Iodine Garam Masala
Toasting whole spices and grinding them fresh at home produces an aromatic depth that no pre-packaged blend can match — and it puts you in complete control of every single ingredient. That matters more than people realize, because commercial spice blends often sneak in additives, anti-caking agents, or iodized salt that can quietly disrupt a low-iodine protocol. This recipe keeps things beautifully pure: coriander, cumin, black pepper, cardamom, cloves, cinnamon, bay leaves, and a whisper of nutmeg — nothing hidden, nothing processed. The dry-toasting step is where the magic happens, coaxing out oils and deepening each spice's character before it ever hits the grinder. Passing the finished powder through a fine-mesh strainer gives you a silky, professional-quality blend that elevates curries, roasted vegetables, marinades, and soups alike. Make a batch, seal it in a jar, and you have a reliable, clean-label seasoning ready to reach for whenever you need it.
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Learn more →Ingredients
16 servings
- 3 tbsp coriander seeds
- 1 tbsp cumin seeds
- 1 tbsp black peppercorns
- 1 tsp green cardamom pods
- 1 tsp whole cloves
- 1 cinnamon stick (about 3 inches)
- 2 dried bay leaves
- ½ tsp fennel seeds (optional)
- ¼ tsp freshly grated nutmeg
Instructions
- 1
Combine the coriander seeds, cumin seeds, black peppercorns, cardamom pods, cloves, cinnamon stick, bay leaves, and fennel seeds (if using) in a small dry skillet over medium-low heat. Toast, stirring frequently, until the spices are fragrant and the coriander seeds turn a shade darker, about 3–4 minutes. Watch closely — the cloves and cardamom can scorch quickly.
- 2
Transfer the toasted spices to a plate and let them cool completely, about 5 minutes, so residual heat does not create steam in the grinder.
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