Low Sodium Classic Indian Dhal
Experience the comforting, aromatic flavors of Indian cuisine with this Low Sodium Classic Indian Dhal recipe—perfect for those seeking a heart-healthy twist on a beloved staple. Made with tender yellow split lentils simmered in turmeric-infused water, this dhal is enriched with a fragrant base of sautéed onions, garlic, fresh ginger, and warming spices like cumin, mustard seeds, garam masala, and coriander powder. A hint of green chili adds mild heat while a splash of lemon juice brightens its earthy richness. This low sodium variation maintains the authentic taste without compromising on flavor, making it ideal for a wholesome, nutritious meal. Serve it with steamed rice or warm flatbreads, and finish with a sprinkle of fresh coriander for a dish that's as vibrant as it is nourishing. Ready in under an hour, this hearty vegetarian recipe is both easy to prepare and packed with plant-based protein. Perfectly optimized for healthy eating and bursting with Indian-inspired aromas, it’s a go-to addition to your weekly meal rotation!
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Recipe Information
Ingredients
- 1 cup Yellow split lentils (toor dal)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 3 cloves Garlic cloves, minced
- 1 teaspoon Ginger, minced
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 1 whole Green chili, slit
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 2 tablespoons Fresh coriander leaves, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the yellow split lentils under cold water until the water runs clear.
In a large pot, combine the lentils, water, and turmeric powder. Bring to a boil over medium-high heat.
Reduce the heat to low and let the lentils simmer for about 20 minutes, or until they are soft and cooked through. Stir occasionally and skim any foam that may surface.
While the lentils are cooking, heat olive oil in a separate pan over medium heat.
Add cumin seeds and mustard seeds to the hot oil and sauté until the seeds begin to crackle.
Add the chopped onion, and sauté for 5-6 minutes until they turn golden brown.
Stir in the garlic, ginger, and green chili. Sauté for another 2-3 minutes until the garlic is fragrant.
Add the chopped tomato, coriander powder, and garam masala. Cook for another 4-5 minutes until the tomatoes soften and the spices are well blended.
Once the lentils are cooked, mix the onion-tomato spice mixture into the pot of lentils. Stir well to combine.
Let the dhal simmer for another 5 minutes on low heat, allowing the flavors to meld.
Adjust the consistency by adding more water if necessary, ensuring the dhal is creamy but not too thick or too watery.
Turn off the heat and stir in the lemon juice.
Garnish the dhal with chopped fresh coriander leaves before serving.
Serve hot with steamed rice or whole wheat flatbreads.
Nutrition Facts
Calories |
1069 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.8 g | 43% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 84 mg | 4% | |
| Total Carbohydrate | 141.9 g | 52% | |
| Dietary Fiber | 37.3 g | 133% | |
| Total Sugars | 13.2 g | ||
| Protein | 50.9 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 338 mg | 26% | |
| Iron | 18.6 mg | 103% | |
| Potassium | 3485 mg | 74% | |
*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.
