Low Sodium Simple Cooked Moong Daal
Discover the comforting simplicity of this Low Sodium Simple Cooked Moong Daal, a wholesome dish brimming with earthy flavors and aromatic spices. Perfect for those seeking heart-healthy options, this recipe pairs protein-packed moong daal with a medley of ginger, garlic, and onions, all enhanced by the delicate crackle of cumin and mustard seeds. A touch of turmeric lends its golden hue while curry leaves and fresh lemon juice brighten the flavors, offering a delightful balance of warmth and zest. Ready in just 40 minutes, this easy-to-make nutritious daal is the quintessential accompaniment to steamed rice or soft flatbread, making it an excellent choice for a satisfying yet low-sodium meal.
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Recipe Information
Ingredients
- 1 cup moong daal (split green gram)
- 3 cups water
- 0.5 teaspoon turmeric powder
- 1 teaspoon ginger, finely chopped
- 1 teaspoon garlic, finely chopped
- 1 medium onion, finely chopped
- 1 whole green chili, slit (optional)
- 0.5 teaspoon cumin seeds
- 0.5 teaspoon mustard seeds
- 6 leaves curry leaves
- 1 tablespoon vegetable oil
- 2 tablespoons coriander leaves, chopped
- 1 teaspoon fresh lemon juice
Instructions
Thoroughly rinse the moong daal under cold water until the water runs clear to remove any impurities and excess starch.
In a medium-sized pot, combine the rinsed moong daal with 3 cups of water. Add the turmeric powder and bring to a boil over medium-high heat.
Once boiling, reduce the heat to medium-low, cover the pot partially, and let it simmer for about 20 minutes, or until the daal is tender and soft. Stir occasionally and add more water if necessary.
While the daal is cooking, heat the vegetable oil in a small pan over medium heat. Add the cumin seeds and mustard seeds, and let them crackle for about 30 seconds.
Add the curry leaves, chopped ginger, garlic, and onion to the pan. Sauté until the onion is translucent and golden brown, about 5 minutes.
Add the slit green chili, if using, and cook for another 1 minute.
Once the daal is cooked, use a whisk or ladle to mash it slightly to your desired consistency. Add the sautéed spice and onion mixture to the pot of daal.
Let the daal simmer for another 5 minutes to blend all the flavors together. Stir occasionally and adjust consistency with water if needed.
Turn off the heat and stir in the fresh lemon juice.
Garnish with chopped coriander leaves before serving. Enjoy the low sodium moong daal with rice or flatbread.
Nutrition Facts
Calories |
886 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 69 mg | 3% | |
| Total Carbohydrate | 142.6 g | 52% | |
| Dietary Fiber | 35.6 g | 127% | |
| Total Sugars | 19.0 g | ||
| Protein | 50.9 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 367 mg | 28% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 2894 mg | 62% | |
*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.
