Low Sodium Indian Dal
Indulge in the comforting flavors of traditional Indian cuisine with this heart-healthy Low Sodium Indian Dal recipe. Made with protein-packed split red lentils, aromatic spices like turmeric, cumin, and coriander, and a medley of fresh ingredients including onions, tomatoes, garlic, and ginger, this wholesome dish is remarkably flavorful without relying on excess salt. A quick simmer transforms the lentils into a creamy, fragrant base, complemented by a zesty kick of lemon juice and fresh cilantro. Perfectly balanced with bold spices and natural savory elements, this low-sodium dal is ideal for anyone looking to enjoy a nutritious yet satisfying meal. Serve hot with rice or flatbread for a delightful, guilt-free Indian-inspired feast!
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Recipe Information
Ingredients
- 1 cup split red lentils
- 4 cups water
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon cumin seeds
- 3 cloves finely chopped garlic cloves
- 1 teaspoon finely chopped ginger
- 1 cup chopped tomatoes
- 1 small chopped onion
- 0.25 teaspoon ground black pepper
- 1 tablespoon vegetable oil
- 2 tablespoons freshly chopped cilantro
- 1 tablespoon lemon juice
- 1 small green chili
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear.
In a medium saucepan, combine the lentils, water, turmeric powder, and coriander powder.
Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let it simmer for about 15-20 minutes or until the lentils are soft and mushy.
In a small pan, heat the vegetable oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds.
Add the chopped onion, garlic, and ginger to the pan. Saute everything together for about 5 minutes or until the onion becomes translucent.
Stir in the chopped tomatoes and green chili, cooking until the tomatoes become soft and the oil begins to separate.
Once the lentils are cooked, add the onion-tomato mixture to the saucepan with the lentils. Stir well to combine all ingredients.
Add the ground black pepper and let the dal simmer for another 5 minutes to blend the flavors.
Turn off the heat, stir in the freshly chopped cilantro and lemon juice.
Serve the low sodium dal hot with rice or flatbread, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
952 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 69 mg | 3% | |
| Total Carbohydrate | 152.9 g | 56% | |
| Dietary Fiber | 28.0 g | 100% | |
| Total Sugars | 15.1 g | ||
| Protein | 56.5 g | 113% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 280 mg | 22% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 2780 mg | 59% | |
*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.
