Low Sodium Traditional Dhall
Dive into the comforting flavors of Low Sodium Traditional Dhall, a wholesome and hearty dish perfect for health-conscious food lovers. Crafted with tender red lentils (masoor dal) simmered to creamy perfection, this recipe skips excessive salt and relies on vibrant spices like cumin, coriander, and turmeric to bring rich, aromatic depth. Fresh ginger, garlic, curry leaves, and green chilies elevate the dish, while a tangy squeeze of lemon adds a burst of brightness without compromising its low-sodium profile. This dhall is easy to prepare in under an hour, making it a nutritious and flavorful addition to your weeknight rotations. Garnished with fresh cilantro and served alongside rice or flatbread, this recipe is a satisfying choice for those seeking heart-healthy comfort food with authentic South Asian flair.
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Recipe Information
Ingredients
- 1 cup Red lentils (masoor dal)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 1 medium Onion
- 2 medium Tomatoes
- 3 Garlic cloves
- 1 inch piece Fresh ginger
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Mustard seeds
- 10 leaves Curry leaves
- 2 Green chilies
- 2 tablespoons Fresh cilantro
- 1 tablespoon Cooking oil (such as coconut or avocado oil)
- 0.5 Lemon
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear and set aside.
In a large pot, combine the lentils, water, and turmeric powder. Bring to a boil, then lower the heat and let it simmer. Stir occasionally and remove any foam that forms at the surface. Cook for about 20-25 minutes or until the lentils dissolve into a creamy consistency.
While the lentils cook, finely chop the onion, tomatoes, garlic, ginger, and green chilies. Set them aside.
Heat the cooking oil in a small pan over medium heat. Add the mustard seeds and allow them to pop (1-2 minutes). Then, add the curry leaves and sauté for 30 seconds until fragrant.
Add the chopped onions to the pan and sauté for 3-4 minutes until they are translucent. Stir in the garlic, ginger, green chilies, ground cumin, and ground coriander. Cook for another 2 minutes.
Add the chopped tomatoes to the pan and cook until they soften and break down, forming a thick masala mixture (about 5 minutes).
Once the lentils are cooked, mix the masala mixture into the pot of lentils. Stir well to combine and let it simmer for an additional 5 minutes.
Taste and adjust the seasoning with lemon juice for brightness (instead of salt).
Garnish with freshly chopped cilantro and serve warm with rice or flatbread.
Nutrition Facts
Calories |
568 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.0 g | 23% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 74 mg | 3% | |
| Total Carbohydrate | 85.9 g | 31% | |
| Dietary Fiber | 26.9 g | 96% | |
| Total Sugars | 23.1 g | ||
| Protein | 26.4 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 263 mg | 20% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 2174 mg | 46% | |
*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.
