Low Sodium Vegetable Dal Curry
Savor the vibrant flavors of this *Low Sodium Vegetable Dal Curry*, a wholesome and heart-healthy twist on traditional dal recipes. This dish is perfect for those looking to reduce their salt intake without compromising on taste, featuring protein-packed split red lentils simmered in aromatic spices like turmeric, cumin, and garam masala. Enhanced with a medley of fresh vegetables—carrot, zucchini, spinach—and brightened with a hint of lemon juice, this curry offers a nutrient-rich and colorful blend of textures. Prepared in under 45 minutes, it's an easy, satisfying meal that pairs beautifully with brown rice, quinoa, or whole-grain flatbread. Simple, nutritious, and packed with bold flavors, this recipe is a must-try for fans of healthy, plant-based cooking!
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Recipe Information
Ingredients
- 1 cup Split red lentils (masoor dal)
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 2 tablespoons Olive oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 2 medium Tomato, finely chopped
- 1 medium Carrot, diced
- 1 medium Zucchini, diced
- 2 cups Fresh spinach leaves
- 1 teaspoon Ground coriander
- 1 teaspoon Ground cumin
- 0.5 teaspoon Garam masala
- 0.25 teaspoon Cayenne pepper (optional)
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the red lentils under cold water until the water runs clear. Set aside.
In a medium pot, bring 4 cups of water to a boil. Add the lentils and turmeric powder. Lower the heat to a simmer and cook for 15-20 minutes, or until the lentils are soft and slightly mushy. Stir occasionally and remove any foam that forms on the surface. Set the cooked lentils aside.
In a large skillet or saucepan, heat olive oil over medium heat. Add cumin seeds and mustard seeds, and sauté until they start to sizzle and pop, about 30 seconds.
Add the chopped onion and sauté for 3-5 minutes, or until translucent. Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
Mix in the chopped tomatoes, carrots, and zucchini. Cook for 5-7 minutes, or until the vegetables begin to soften.
Add ground coriander, ground cumin, garam masala, and cayenne pepper (if using). Stir the spices into the vegetables to coat them evenly.
Pour the cooked lentils into the skillet with the vegetables. Mix well to combine. Simmer for 5 more minutes, allowing the flavors to meld together.
Stir in the fresh spinach leaves and cook until wilted, about 2 minutes.
Turn off the heat and add lemon juice. Stir well.
Garnish with freshly chopped cilantro and serve warm. Pair with brown rice, quinoa, or whole-grain flatbread for a balanced meal.
Nutrition Facts
Calories |
1182 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.2 g | 44% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 151 mg | 7% | |
| Total Carbohydrate | 168.7 g | 61% | |
| Dietary Fiber | 33.2 g | 119% | |
| Total Sugars | 22.3 g | ||
| Protein | 61.7 g | 123% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 404 mg | 31% | |
| Iron | 23.8 mg | 132% | |
| Potassium | 3239 mg | 69% | |
*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.
