Low Sodium Moong Daal
Savor the wholesome goodness of **Low Sodium Moong Daal**, a comforting and heart-healthy dish packed with flavor despite its reduced salt content. This recipe features velvety yellow moong dal simmered with aromatic spices like cumin, coriander, and turmeric, enhanced by the freshness of ginger, garlic, and a touch of zesty lemon juice. The inclusion of slit green chili adds a gentle kick, while the sautéed tomatoes bring a subtle sweetness to balance the flavors. With only 10 minutes of prep time, this quick and nutritious lentil dish is perfect for busy weeknights. Garnished with fresh cilantro, it pairs beautifully with steamed rice or warm flatbreads for a satisfying, low-sodium meal the whole family will love.
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Recipe Information
Ingredients
- 1 cup yellow moong dal (yellow split lentils)
- 3 cups water
- 0.5 teaspoon turmeric powder
- 1 teaspoon ginger, grated
- 2 cloves garlic, minced
- 1 green chili, slit
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 0.5 teaspoon ground cumin
- 1 tomato, chopped
- 1 tablespoon vegetable oil
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the yellow moong dal thoroughly under cold water until the water runs clear. Drain the water and set aside.
In a medium-sized pot, add the rinsed moong dal, 3 cups of water, and turmeric powder. Bring it to a boil over medium-high heat.
Once it starts boiling, reduce the heat to low. Cover the pot and let it simmer for about 15-20 minutes or until the dal becomes soft and mushy.
While the dal is cooking, heat vegetable oil in a small pan over medium heat. Add cumin seeds and allow them to sizzle for a few seconds.
Add grated ginger, minced garlic, and slit green chili to the pan. Sauté for 1-2 minutes until aromatic.
Stir in the chopped tomato, coriander powder, and ground cumin. Cook for another 3-4 minutes until the tomatoes become soft and the spices are well-mixed.
Once the dal is cooked, combine it with the sautéed spice mix. Stir well and let it simmer together for an additional 5 minutes.
If needed, add more water to reach your desired consistency.
Before serving, stir in the lemon juice and garnish with freshly chopped cilantro.
Serve the low sodium moong daal warm with your choice of rice or flatbreads.
Nutrition Facts
Calories |
895 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.4 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 80 mg | 3% | |
| Total Carbohydrate | 137.9 g | 50% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 13.5 g | ||
| Protein | 53.0 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 390 mg | 30% | |
| Iron | 18.6 mg | 103% | |
| Potassium | 3228 mg | 69% | |
*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.
