Low Sodium Classic Indian Dhaal
Discover the rich and comforting flavors of this **Low Sodium Classic Indian Dhaal**, a heart-healthy twist on the traditional Indian staple. Perfectly spiced with warming blends of turmeric, cumin, coriander, and garam masala, this recipe swaps out excess salt without compromising on taste. Creamy red lentils form the base of this protein-packed vegetarian dish, simmered to perfection alongside fresh tomatoes, aromatic garlic, and a touch of ghee for indulgent flavor. Finished with a burst of lemon juice and fresh cilantro, this one-pot dhal is both wholesome and irresistibly vibrant. Quick to prepare in just 45 minutes, it’s ideal for a flavorful weeknight meal served over rice or with soft flatbreads. Whether you're looking for a low-sodium option or a lighter take on a classic, this dhal hits all the right notes with its hearty, spiced goodness.
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Recipe Information
Ingredients
- 1 cup Red lentils
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 1 teaspoon Ground garam masala
- 2 tablespoons Ghee or unsalted butter
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 teaspoon Fresh ginger, minced
- 2 medium Fresh tomatoes, diced
- 1 small Green chili, slit lengthwise
- 0.5 cup Fresh cilantro, chopped
- 2 tablespoons Lemon juice
- 0.5 teaspoon Black pepper
Instructions
Rinse the red lentils thoroughly under cold running water until the water runs clear.
In a large pot, combine the lentils and 4 cups of water. Bring to a boil over medium heat, skimming off any foam that forms.
Add the turmeric, ground coriander, and ground cumin to the pot. Stir, reduce the heat to low, and let it simmer, partially covered, for about 20 minutes until the lentils are tender and have broken down.
While the lentils are cooking, heat the ghee or unsalted butter in a skillet over medium heat.
Add the chopped onion to the skillet and sauté until golden brown, about 5 minutes.
Stir in the minced garlic and ginger, cooking for an additional 1 minute until fragrant.
Add the diced tomatoes and slit green chili to the skillet, and cook until the tomatoes break down and oil separates, about 5-7 minutes.
Once the lentils are cooked, add the tomato-onion mixture to the pot, mixing thoroughly.
Add garam masala and black pepper to the dhal and let it simmer for another 5 minutes for flavors to meld.
Turn off the heat and stir in the chopped cilantro.
Finish with freshly squeezed lemon juice for tang and extra freshness.
Serve the low sodium dhall hot with rice or flatbreads, optionally garnished with extra cilantro.
Nutrition Facts
Calories |
622 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.2 g | 41% | |
| Saturated Fat | 18.7 g | 94% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 80 mg | 3% | |
| Total Carbohydrate | 71.2 g | 26% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 15.3 g | ||
| Protein | 24.3 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 261 mg | 20% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 1754 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
