Low Sodium Tomato Pappu
Discover the vibrant flavors of Low Sodium Tomato Pappu, a wholesome South Indian lentil dish crafted for health-conscious food lovers. This recipe pairs protein-rich toor dal with the tangy sweetness of ripe tomatoes, while aromatic tempering spices like mustard seeds, cumin, curry leaves, and asafoetida infuse every bite with bold, earthy notes. The dish omits added salt, relying on natural ingredients like tamarind paste and fresh chilies to elevate its flavor profile, making it an excellent choice for low-sodium diets. Creamy yet light, this tomato pappu is perfect served over steamed rice or enjoyed as a comforting soup—ideal for busy weeknights or when seeking nutritious comfort food. With just 45 minutes from prep to plate, this easy-to-make dal is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 cup Toor dal (pigeon peas)
- 3 pieces Tomatoes (ripe, medium-sized, chopped)
- 0.5 teaspoon Turmeric powder
- 3 pieces Garlic cloves (minced)
- 2 pieces Green chilies (slit lengthwise)
- 8 pieces Curry leaves
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 2 pieces Dry red chilies (broken)
- 0.25 teaspoon Asafoetida (hing)
- 2 tablespoons Fresh coriander leaves (chopped)
- 1 teaspoon Tamarind paste
- 1 tablespoon Oil (preferably sesame or vegetable)
- 3 cups Water
Instructions
Rinse the toor dal thoroughly with water until the water runs clear. Soak it for 15 minutes if you have extra time, as this helps to speed up the cooking process.
In a pressure cooker or pot, add the rinsed toor dal, 3 cups of water, turmeric powder, and chopped tomatoes. Pressure cook for 3-4 whistles (or 20 minutes in a pot until the dal is soft).
Once cooked, mash the dal and tomatoes gently with a ladle to achieve a slightly creamy texture. Set this aside.
In a small pan, heat 1 tablespoon of oil on medium heat. Add mustard seeds and let them splutter. Follow with cumin seeds, dry red chilies, asafoetida, curry leaves, and green chilies. Sauté for 1-2 minutes until aromatic.
Add the minced garlic to the pan and sauté for an additional minute, until the garlic is lightly golden.
Pour the tempering mixture into the cooked dal and tomato mixture. Stir well to combine.
Add the tamarind paste to the dal and mix thoroughly. Let the dal simmer on low heat for 5-7 minutes to allow the flavors to meld together.
Taste and adjust the seasoning if needed, but keep the sodium low by avoiding added salt. You can enhance flavor with an extra dash of tamarind or more fresh chilies if desired.
Garnish the pappu with chopped coriander leaves before serving.
Serve warm with steamed rice or enjoy as a hearty soup on its own.
Nutrition Facts
Calories |
960 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.4 g | 25% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 88 mg | 4% | |
| Total Carbohydrate | 156.6 g | 57% | |
| Dietary Fiber | 38.2 g | 136% | |
| Total Sugars | 14.3 g | ||
| Protein | 50.6 g | 101% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 282 mg | 22% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 4028 mg | 86% | |
*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.
