Low Sodium Red Lentil Dahl
Savor the wholesome goodness of this Low Sodium Red Lentil Dahl, a vibrant and aromatic dish perfect for healthy eating enthusiasts and lovers of flavorful Indian-inspired cuisine. Crafted with protein-rich red lentils simmered in a fragrant blend of warm spices like cumin, coriander, turmeric, and cinnamon, this recipe delivers bold flavors while keeping sodium levels in check. Fresh garlic, ginger, and green chili add a delightful kick, while a squeeze of lemon juice brightens the dish. Finished with a garnish of fresh cilantro, this hearty and comforting dahl pairs beautifully with steamed rice or naan bread, or can be enjoyed on its own as a nutritious vegan stew. Ready in just 45 minutes, it’s an easy, flavorful, and health-conscious meal you'll want to make again and again!
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Recipe Information
Ingredients
- 1 cup red lentils
- 4 cups water
- 1 tablespoon coconut oil
- 1 whole large onion
- 3 cloves garlic cloves
- 1 tablespoon fresh ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 0.5 teaspoon ground cinnamon
- 1 cup canned diced tomatoes
- 2 tablespoons lemon juice
- 0.25 cup fresh cilantro
- 1 whole green chilies
- 0.25 teaspoon black pepper
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Drain and set aside.
Finely chop the onion, garlic, and ginger. Deseed and chop the green chili. Set aside.
In a large pot, heat the coconut oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
Add the garlic, ginger, and green chili to the pot and cook for another 2 minutes, stirring frequently.
Stir in the ground cumin, coriander, turmeric, and cinnamon, and cook for 1 minute until fragrant.
Add the rinsed lentils, water, and diced tomatoes to the pot. Stir well to combine all the ingredients.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for about 20 minutes, stirring occasionally, until the lentils are tender and the dahl has thickened.
Once cooked, stir in the lemon juice and season with black pepper to taste.
Garnish with freshly chopped cilantro before serving.
Serve the dahl hot with steamed rice or naan bread, or enjoy on its own as a hearty stew.
Nutrition Facts
Calories |
569 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.3 g | 30% | |
| Saturated Fat | 13.6 g | 68% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 364 mg | 16% | |
| Total Carbohydrate | 73.0 g | 27% | |
| Dietary Fiber | 25.5 g | 91% | |
| Total Sugars | 19.1 g | ||
| Protein | 22.9 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 280 mg | 22% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 1715 mg | 36% | |
*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.
