Low Sodium Mixed Dal
Savor the wholesome goodness of this **Low Sodium Mixed Dal**, a comforting and nutritious dish brimming with the earthy flavors of moong dal, toor dal, and masoor dal. This heart-healthy recipe reduces sodium without sacrificing taste, relying on aromatic spices like cumin, mustard seeds, and turmeric to deliver bold, fragrant notes. The addition of garlic, ginger, green chilies, and a splash of tangy lemon juice creates a robust medley of flavors, while the tomatoes and fresh coriander leaves bring a refreshing brightness to the dish. Perfectly suited as a light main course or a satisfying side, this dal pairs beautifully with steamed rice or warm flatbreads. Ready in under an hour, it's an excellent choice for weeknight dinners or meal-prep-friendly lunches. Enjoy a bowl of this low-sodium delight that’s as comforting as it is healthy! Keywords: low sodium recipe, mixed dal, healthy lentil soup, vegetarian comfort food, Indian dal recipe.
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Recipe Information
Ingredients
- 0.5 cup Moong Dal (split green gram, skinless)
- 0.5 cup Toor Dal (pigeon peas)
- 0.5 cup Masoor Dal (red lentils)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 4 cloves Garlic, minced
- 1 inch Ginger, minced
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 2 pieces Green chilies, slit
- 2 tablespoons Fresh coriander leaves, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse and soak the moong dal, toor dal, and masoor dal in water for about 30 minutes. Drain and set aside.
In a large pot, combine the soaked dal mixture with 4 cups of water and turmeric powder. Bring to a boil, then reduce the heat to low and simmer, partially covered, for about 15-20 minutes or until the dals are soft and cooked. Stir occasionally and add more water if needed to maintain a soupy consistency.
In a separate pan, heat olive oil over medium heat. Add cumin seeds and mustard seeds; let them splutter.
Add chopped onions and sauté until they turn golden brown.
Stir in the minced garlic, ginger, and slit green chilies. Sauté for another minute until fragrant.
Add the chopped tomato and cook until it becomes soft and mushy.
Pour this onion-tomato mixture into the cooked dal. Stir well to combine all flavors.
Simmer the mixed dal for another 5-10 minutes on low heat to integrate the flavors. Add more water if dal is too thick for your liking.
Turn off the heat and stir in lemon juice and chopped coriander leaves.
Taste and adjust seasoning, if necessary. Keep in mind this is a low sodium dish, so enhancing flavors with herbs and spices is recommended.
Serve hot, garnished with additional coriander leaves if desired. Pair with rice or bread of choice.
Nutrition Facts
Calories |
1181 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.0 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 84 mg | 4% | |
| Total Carbohydrate | 168.6 g | 61% | |
| Dietary Fiber | 36.4 g | 130% | |
| Total Sugars | 18.2 g | ||
| Protein | 60.3 g | 121% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 362 mg | 28% | |
| Iron | 18.0 mg | 100% | |
| Potassium | 3707 mg | 79% | |
*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.
