Low Sodium Traditional Indian Daal
Discover the rich, comforting flavors of this Low Sodium Traditional Indian Daal, a heart-healthy twist on a classic Indian dish. Crafted with protein-packed lentils, aromatic spices like turmeric and cumin, and fresh ingredients like tomatoes, cilantro, and ginger, this recipe delivers authentic taste without added salt. Perfectly simmered to creamy perfection, this daal gets a burst of flavor from a tempering of mustard seeds, garlic, and asafoetida, making each bite irresistibly fragrant. Quick to prepare and naturally gluten-free, it's an ideal plant-based meal served with steamed rice, quinoa, or warm flatbreads. Embrace the wholesome goodness of this low-sodium comfort food, perfect for everyday dinners or impressing your guests with healthy yet flavorful cuisine.
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Recipe Information
Ingredients
- 1 cup Yellow lentils (moong dal) or red lentils (masoor dal)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Ground coriander
- 1 teaspoon Ginger, grated
- 2 cloves Garlic, minced
- 1 medium Tomato, finely chopped
- 1 small Onion, finely chopped
- 1 Green chili (optional, adjust to taste), finely chopped
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Oil (neutral or mustard oil)
- 0.5 teaspoon Black mustard seeds
- 0.5 teaspoon Cumin seeds
- 1 pinch Asafoetida (hing), optional
- 1 tablespoon Lemon juice
Instructions
Rinse the lentils thoroughly in cold water until the water runs clear. Drain the excess water.
In a large pot, combine the lentils, water, and turmeric powder. Bring to a boil over medium-high heat.
Lower the heat and let it simmer, partially covered, for 15-20 minutes until the lentils are soft and mushy. Stir occasionally and skim off any foam that forms on the surface.
While the lentils are cooking, heat the oil in a small pan over medium heat for the tempering (tadka). Add the mustard seeds and cumin seeds. Allow them to splutter.
Lower the heat and stir in the asafoetida (if using), followed by the minced garlic, grated ginger, and chopped chili. Sauté for 30 seconds until fragrant.
Add the chopped onion and sauté until golden, approximately 4-5 minutes. Then add the chopped tomato and cook for another 3-4 minutes until the tomatoes soften.
Mix in the ground cumin and ground coriander. Stir for about 1 minute to toast the spices.
Pour the tempering mixture into the cooked lentils and simmer everything together for 5-7 minutes. Stir occasionally.
Turn off the heat and stir in the lemon juice and chopped cilantro.
Taste and adjust seasoning (without adding salt). Serve hot with steamed rice, quinoa, or flatbread for a delicious low-sodium meal.
Nutrition Facts
Calories |
924 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.7 g | 24% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 78 mg | 3% | |
| Total Carbohydrate | 141.3 g | 51% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 12.1 g | ||
| Protein | 52.9 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 405 mg | 31% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 3107 mg | 66% | |
*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.
