Low Sodium Cooked Sabut Masoor Daal
Experience the rich, earthy goodness of **Low Sodium Cooked Sabut Masoor Daal**, a wholesome and heart-healthy Indian lentil stew featuring tender whole brown lentils simmered to perfection with aromatic spices. This low-sodium recipe relies on the natural flavors of ginger, garlic, cumin, and garam masala to create a deeply satisfying dish without compromising on taste. Slow simmering enhances the creamy texture of the lentils while the bright finish of fresh cilantro and a drizzle of lemon juice brings a refreshing balance to every bite. Perfectly tailored for those watching their sodium intake, this daal is the ultimate comfort food, best enjoyed with steamed rice or freshly made flatbreads. Whether you're crafting a nutrient-packed dinner for the family or exploring plant-based proteins, this easy-to-make sabut masoor daal is as nourishing as it is delicious.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Whole brown lentils (Sabut Masoor)
- 3 cups Water
- 1 medium Tomato, chopped
- 2 cloves Garlic, minced
- 1 inch piece Ginger, minced
- 1 small Onion, finely chopped
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 1 whole Bay leaf
- 2 tablespoons Cilantro, chopped
- 1 tablespoon Oil (canola or vegetable)
- 1 tablespoon Lemon juice
Instructions
Rinse the whole brown lentils thoroughly under running water until the water runs clear.
In a saucepan, add the rinsed lentils along with 3 cups of water and lightly crushed bay leaf. Bring it to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover and let it simmer for about 30 minutes or until lentils are tender.
In a separate large pan, heat the oil over medium heat. Add cumin seeds and allow them to sizzle and turn a darker color.
Add chopped onions and sauté until they are golden brown, about 5 minutes.
Stir in the minced garlic and ginger, sauté for another 1-2 minutes until fragrant.
Add the chopped tomato, turmeric powder, red chili powder, and coriander powder. Cook down the mixture until the tomatoes are soft and the oil begins to separate from the masala paste, about 5-7 minutes.
Add the cooked lentils to the masala mixture, including any remaining cooking water. Mix well to combine.
Simmer the lentils with the masala over low heat for 5-10 minutes to allow flavors to meld. If the dal appears too thick, you may add a little more water to reach your desired consistency.
Stir in the garam masala and adjust flavors as necessary. Remember to keep it low sodium, so opt for enhancing the taste with more herbs or spices instead of salt.
Finish with freshly chopped cilantro and a drizzle of lemon juice for added freshness and brightness.
Serve hot with steamed rice or your choice of flatbread.
Nutrition Facts
Calories |
448 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 47 mg | 2% | |
| Total Carbohydrate | 60.1 g | 22% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 10.5 g | ||
| Protein | 21.6 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 177 mg | 14% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 1320 mg | 28% | |
*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.
