Low Sodium Dal Rice
Indulge in the comforting flavors of this Low Sodium Dal Rice, a wholesome and heart-healthy Indian dish that's both flavorful and nourishing. Made with fragrant Basmati rice and protein-rich yellow split moong dal, this one-pot recipe is infused with aromatic spices like cumin, turmeric, and a touch of red chili for subtle warmth. Fresh ingredients like ginger, garlic, tomatoes, and curry leaves give it a vibrant taste, while a hint of black pepper adds a delicate kick. Perfect for those watching their sodium intake, this dish uses a salt substitute or none at all, without compromising on taste. Ready in just 45 minutes, it’s an easy, satisfying meal that pairs beautifully with yogurt, a crisp salad, or as a standalone dish. Ideal for a low-sodium diet, this nutritious recipe is sure to become a family favorite!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 1 cup Yellow split moong dal
- 4 cups Water
- 1 inch piece, grated Ginger
- 2 cloves, minced Garlic
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Red chili powder
- 1 medium, finely chopped Onion
- 1 medium, chopped Tomato
- 1 small, slit Green chili
- 8 leaves Curry leaves
- 1 pinch Asafoetida
- 2 tablespoons, chopped Fresh cilantro
- 1 tablespoon Olive oil
- 0.25 teaspoon Black pepper powder
- 0.5 teaspoon Salt substitute (optional)
Instructions
Wash the Basmati rice and yellow split moong dal separately under running water until the water runs clear. Soak both in water for 15 minutes.
Drain the soaked rice and dal and set aside.
In a large pot, heat olive oil over medium heat.
Add cumin seeds and allow them to splutter. Then add asafoetida, chopped onions, and curry leaves.
Sauté until the onions turn golden brown.
Add minced garlic, grated ginger, and slit green chili, and sauté for another minute until fragrant.
Add chopped tomatoes, red chili powder, turmeric powder, and a pinch of black pepper powder. Cook until the tomatoes turn soft and mushy.
Stir in the drained rice and dal. Mix well to coat the grains with the spice mixture.
Pour in 4 cups of water and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let it simmer for about 20 minutes, or until the rice and dal are cooked and tender. Stir occasionally to prevent sticking.
Check and adjust the consistency by adding more water if necessary.
Add the optional salt substitute to taste, if desired.
Garnish with freshly chopped cilantro before serving.
Serve the Low Sodium Dal Rice hot, accompanied by a side of plain yogurt or a fresh salad.
Nutrition Facts
Calories |
1221 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.4 g | 24% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1253 mg | 54% | |
| Total Carbohydrate | 205.2 g | 75% | |
| Dietary Fiber | 22.7 g | 81% | |
| Total Sugars | 18.2 g | ||
| Protein | 61.1 g | 122% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 435 mg | 33% | |
| Iron | 20.2 mg | 112% | |
| Potassium | 5136 mg | 109% | |
*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.
