Low Sodium Maharashtrian Aamti
Experience the vibrant and tangy flavors of traditional Maharashtrian cuisine with this low sodium aamti recipe, a heart-healthy twist on a classic dish. Made with protein-rich toor dal and flavored with earthy spices like asafoetida, cumin, mustard seeds, and curry leaves, this dish is a comforting balance of sweet, sour, and spicy notes. The addition of jaggery and tamarind pulp creates a delightful depth of flavor, while desiccated coconut and fresh cilantro lend an aromatic finish. Perfect for those seeking a low-sodium alternative, this aamti is ideal for pairing with steamed rice or soft chapatis. Ready in less than an hour, this flavorful dal is guilt-free and sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 cup Toor dal (pigeon peas)
- 3 cups Water
- 0.5 teaspoon Turmeric powder
- 1 tablespoon Oil (preferably peanut or sunflower)
- 0.25 teaspoon Asafoetida
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 10 leaves Curry leaves
- 1 whole Green chili, slit
- 0.5 teaspoon Red chili powder
- 1 tablespoon Jaggery, grated
- 1 tablespoon Tamarind pulp
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Desiccated coconut
- 0.5 teaspoon Salt substitute (optional)
- 1 teaspoon Lemon juice
Instructions
Rinse the toor dal thoroughly under running water until the water runs clear. Soak it in water for 30 minutes before cooking, if time permits.
In a pressure cooker, add soaked dal, turmeric powder, and 2 cups of water. Cook for 2-3 whistles until the dal is soft and mushy. Let the pressure release naturally.
Once cooled, mash the dal with a ladle or whisk to a smooth consistency. Set aside.
In a deep pan, heat the oil over medium heat. Add asafoetida, mustard seeds, and cumin seeds. Allow them to splutter.
Add curry leaves and green chili, and sauté briefly until fragrant.
Lower the heat and stir in the red chili powder. Immediately add the mashed dal mixture to avoid burning the spices.
Stir in the remaining 1 cup of water, grated jaggery, and tamarind pulp. Mix well. Simmer on low heat for 10 minutes to let the flavors meld.
Optional: Add a salt substitute to taste, if desired. Adjust the tanginess with lemon juice and sweetness with jaggery as needed.
Add desiccated coconut and garnish with fresh cilantro just before serving.
Serve hot with steamed rice or chapati, enjoying the fragrant and tangy flavors without the added sodium.
Nutrition Facts
Calories |
977 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.2 g | 30% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 69 mg | 3% | |
| Total Carbohydrate | 154.9 g | 56% | |
| Dietary Fiber | 34.0 g | 121% | |
| Total Sugars | 20.8 g | ||
| Protein | 46.5 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 231 mg | 18% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 4956 mg | 105% | |
*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.
