Low Sodium Dal Chawal
Delight in the comforting flavors of 'Low Sodium Dal Chawal', a heart-healthy twist on a beloved Indian classic. This recipe pairs tender, protein-packed toor dal with fragrant, fluffy basmati rice, creating a wholesome, low sodium meal perfect for anyone mindful of their salt intake. Featuring aromatic ingredients like fresh ginger, garlic, cumin seeds, and a splash of tangy lemon juice, this dish is brimming with natural flavor without relying on added salt. Prepared with turmeric and simmered to creamy perfection, it’s served alongside rice cooked to perfection, making for a nourishing and satisfying plate. Garnished with fresh cilantro, this easy-to-make recipe is ideal for weeknight dinners or lunch meal prep, offering all the comfort of traditional dal chawal with a lighter, healthful twist.
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Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 1 cup Basmati rice
- 6 cups Water
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cumin seeds
- 1 teaspoon Fresh ginger, grated
- 2 cloves Garlic cloves, minced
- 1 medium Green chili, finely chopped
- 1 large Tomato, chopped
- 1 tablespoon Mustard oil or any cooking oil
- 2 tablespoons Cilantro, chopped
- 1 tablespoon Lemon juice
- teaspoon Salt
Instructions
Rinse the toor dal under running water until the water runs clear. Soak the dal in water for about 30 minutes.
Rinse the basmati rice under cold water until the water runs clear and set aside.
In a large pot, add the soaked dal and 3 cups of water to it. Stir in the turmeric powder and bring it to a boil.
Once boiling, reduce the heat to a simmer and cook the dal for about 20-25 minutes or until it is soft and mashed when pressed with a spoon.
In another pot, add 3 cups of water and bring it to a boil. Add the rinsed basmati rice, reduce the heat to low, cover, and cook for about 15 minutes or until the rice is completely cooked through and all the water is absorbed.
In a small pan, heat the mustard oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds.
Add the grated ginger, minced garlic, and chopped green chili to the pan. Sauté for 1-2 minutes until fragrant.
Add the chopped tomato and cook until the tomato softens and mixes well with the masala.
Pour this mixture into the cooked dal and mix well. Let it simmer for an additional 5 minutes.
Turn off the heat and add lemon juice and chopped cilantro to the dal.
Serve the dal warm paired with the cooked basmati rice for a delicious and nutritious low sodium meal.
Nutrition Facts
Calories |
1115 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.7 g | 24% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2451 mg | 107% | |
| Total Carbohydrate | 190.0 g | 69% | |
| Dietary Fiber | 34.1 g | 122% | |
| Total Sugars | 10.7 g | ||
| Protein | 53.9 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 270 mg | 21% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 3442 mg | 73% | |
*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.
