Low Sodium Masoor Daal
Indulge in the comforting flavors of "Low Sodium Masoor Daal," a nutritious and heart-healthy version of a classic Indian dish. Made with protein-packed red lentils, aromatic cumin and mustard seeds, fresh ginger, garlic, and a vibrant blend of spices, this recipe is perfect for those seeking a flavorful meal with reduced sodium. Sautéed onions and tomatoes bring depth to the dish, while a splash of lemon juice and fresh cilantro brighten every bite. Ready in just 45 minutes, this wholesome daal pairs wonderfully with steamed rice or whole-grain bread for a balanced, satisfying meal. It's a low-sodium, vegan-friendly recipe that doesn't compromise on taste—ideal for family dinners or meal-prep for the week!
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Recipe Information
Ingredients
- 1 cup red lentils (masoor daal)
- 3 cups water
- 0.5 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 0.5 teaspoon mustard seeds
- 1 tablespoon fresh ginger, grated
- 3 units garlic cloves, minced
- 1 unit green chili, chopped
- 1 medium onion, finely chopped
- 1 large tomato, chopped
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon garam masala
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lemon juice
- 1 tablespoon oil (vegetable or canola)
Instructions
Rinse the red lentils thoroughly under running water until the water runs clear to remove excess starch.
In a medium saucepan, combine the washed lentils and water. Add the turmeric powder. Bring to a boil, then reduce the heat to a simmer. Cook for 20-25 minutes, or until the lentils are soft and fully cooked. Stir occasionally and skim any foam that surfaces.
In a separate pan, heat the oil over medium heat. Once hot, add the cumin seeds and mustard seeds. Sauté for about 1-2 minutes until the seeds crackle and release their aroma.
Add the grated ginger, minced garlic, and chopped green chili. Sauté for another minute until fragrant but do not let them burn.
Add the chopped onion and cook until they turn translucent, approximately 3-4 minutes.
Stir in the chopped tomato, and cook until the tomatoes soften, about 3-4 minutes.
Add the coriander powder, cumin powder, and garam masala to the onion and tomato mixture. Stir well and cook for another minute to let the spices blend.
Pour this aromatic mixture into the cooked lentils and mix well. Adjust the consistency with water if needed, and let it simmer for another 5-10 minutes.
Finish with fresh lemon juice and garnish with chopped cilantro before serving.
Serve hot with rice or whole grain bread for a complete, low-sodium flavorful meal.
Nutrition Facts
Calories |
499 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.4 g | 22% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 58 mg | 3% | |
| Total Carbohydrate | 69.5 g | 25% | |
| Dietary Fiber | 23.2 g | 83% | |
| Total Sugars | 14.6 g | ||
| Protein | 23.7 g | 47% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 219 mg | 17% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 1618 mg | 34% | |
*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.
