Low Sodium Indian Dal Soup
Discover the warm and nourishing flavors of **Low Sodium Indian Dal Soup**, a healthy twist on the traditional Indian comfort food. Perfect for heart-health-conscious eaters or those seeking low-sodium meals, this vibrant soup features protein-packed yellow split moong dal simmered with aromatic spices like turmeric and cumin. Enhanced with the natural sweetness of carrots, a touch of tangy tomato, and a zing of freshly grated ginger, this recipe brings depth of flavor without relying on salt. A sprinkle of fresh cilantro and a splash of lemon juice add a refreshing finish, while black pepper provides a subtle kick. Ready in just 40 minutes, this wholesome dish is ideal as a warming one-pot meal or a flavorful starter, paired with whole-grain bread or steamed rice. Experience this guilt-free, heart-healthy comfort food today! Keywords: low sodium soup, Indian dal recipe, healthy lentil soup.
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Recipe Information
Ingredients
- 1 cup Yellow split moong dal (lentils)
- 5 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 1 medium Tomato, chopped
- 1 medium Carrot, diced
- 1 Green chili, slit (optional)
- 2 tablespoons Fresh cilantro, chopped
- 0.5 teaspoon Black pepper powder
- 1 tablespoon Lemon juice
- 1 tablespoon Olive oil
Instructions
Rinse the yellow split moong dal under cold water until the water runs clear.
In a large pot, add the rinsed dal and 5 cups of water. Stir in the turmeric powder.
Bring it to a boil over medium-high heat, then reduce the heat to low. Simmer for about 20 minutes or until the lentils are soft and fully cooked.
Meanwhile, heat the olive oil in a small pan over medium heat.
Add cumin seeds and allow them to sizzle for a few seconds until aromatic.
Add the minced garlic and grated ginger, sauté for about 1 minute until the raw smell disappears.
Stir in the chopped tomato, diced carrot, and green chili (if using). Cook for 3-4 minutes until the tomatoes are soft.
Once the dal is cooked, add the sautéed vegetable mixture to the pot.
Season the soup with black pepper powder.
Stir everything well, adjust the consistency by adding water if needed, and simmer for another 5 minutes.
Turn off the heat, stir in the fresh lemon juice and chopped cilantro.
Serve hot as a comforting and healthy meal.
Nutrition Facts
Calories |
902 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.7 g | 23% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 122 mg | 5% | |
| Total Carbohydrate | 137.4 g | 50% | |
| Dietary Fiber | 21.1 g | 75% | |
| Total Sugars | 12.8 g | ||
| Protein | 52.2 g | 104% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 402 mg | 31% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 3176 mg | 68% | |
*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.
