Low Sodium Varan Bhat
Indulge in the comforting flavors of Maharashtrian cuisine with this Low Sodium Varan Bhat recipe—a wholesome, heart-healthy twist on a traditional favorite. Featuring tender toor dal cooked with aromatic turmeric and finished with a fragrant tempering of cumin seeds, asafoetida, green chili, and curry leaves, this dish is packed with earthy, savory goodness while keeping sodium levels in check. The optional addition of grated coconut adds a subtle hint of sweetness, while a garnish of fresh cilantro keeps it vibrant. Served over fluffy steamed rice, this easy-to-make, nutritious recipe is perfect for anyone seeking a flavorful yet low-sodium Indian meal. With minimal prep time and simple ingredients, it’s an ideal dish for busy weeknights or cozy lunches while honoring authentic, wholesome flavors!
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Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 3.5 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ghee (clarified butter) or neutral oil
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 1 medium Green chili (slit lengthwise)
- 6 leaves Fresh curry leaves
- 1 tablespoon Grated fresh coconut (optional)
- 2 cups Cooked rice
- 0.125 teaspoon Salt (optional, low-sodium as per preference)
- 1 tablespoon Fresh cilantro (chopped, for garnish)
Instructions
Rinse the toor dal thoroughly under cold water until the water runs clear. Soak the dal in water for 20 minutes, then drain.
In a pressure cooker or a deep pot, combine the drained toor dal, 3 cups of water, and turmeric powder. Cook until the dal is soft and easily mashable (approximately 3 whistles on a pressure cooker or 25 minutes on the stovetop).
Once cooked, mash the lentils lightly with a spoon or whisk and set aside.
In a small pan or tadka pan, heat ghee (or neutral oil) over medium heat. Add cumin seeds and let them sizzle until aromatic, about 30 seconds.
Add the asafoetida, slit green chili, and curry leaves to the pan. Stir for 30 seconds until the spices release their aroma.
Pour this tempering mixture into the cooked dal. Stir well to combine.
Add the remaining 0.5 cup of water to the dal to adjust the consistency. Bring the mixture to a gentle boil and simmer for 5 minutes.
Optionally, stir in low-sodium salt to taste and garnish with grated fresh coconut and chopped cilantro.
Serve the Varan warm over steamed rice (bhat) for a wholesome, low-sodium meal.
Nutrition Facts
Calories |
1281 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 11 mg | 4% | |
| Sodium | 348 mg | 15% | |
| Total Carbohydrate | 241.3 g | 88% | |
| Dietary Fiber | 33.6 g | 120% | |
| Total Sugars | 6.1 g | ||
| Protein | 55.7 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 256 mg | 20% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 3124 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.
