Low Sodium Yellow Daal
Embrace the comforting warmth and goodness of our Low Sodium Yellow Daal, a nourishing Indian-inspired dish perfect for a wholesome, guilt-free meal. This recipe features protein-packed yellow moong dal cooked to velvety perfection with aromatic spices like cumin, turmeric, and coriander, balanced with the zest of fresh lemon juice and the earthiness of cilantro. Designed for those who prioritize heart-healthy and sodium-conscious eating, this daal skips the salt while delivering bold layers of flavor thanks to the sautéed garlic, onion, ginger, and vibrant tomatoes. Ready in just 40 minutes, it’s a quick, satisfying option for busy nights. Serve it steaming hot with rice, quinoa, or whole wheat flatbread for a filling, nourishing experience that’s bursting with plant-based goodness. Perfect as a vegan-friendly, low-sodium comfort food that doesn’t compromise on taste, it’s a must-try for a healthy yet flavorful weeknight dinner.
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Recipe Information
Ingredients
- 1 cup Yellow moong dal (split yellow lentils)
- 3 cups Water
- 0.5 teaspoon Turmeric powder
- 1 tablespoon Olive oil
- 0.5 teaspoon Cumin seeds
- 2 cloves Garlic cloves, minced
- 1 teaspoon Fresh ginger, grated
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 0.5 teaspoon Ground coriander
- 0.25 teaspoon Red chili powder
- 2 tablespoons Fresh cilantro, chopped
- 1 teaspoon Lemon juice
Instructions
Rinse the yellow moong dal thoroughly under cold water until the water runs clear.
In a medium saucepan, combine the rinsed dal, 3 cups of water, and turmeric powder. Bring to a boil over medium-high heat, skimming off any foam that forms on the surface.
Once boiling, reduce the heat to low, cover, and simmer for 20-25 minutes or until the dal is soft and fully cooked. Stir occasionally to prevent sticking. If needed, add an extra 1/4 cup of water during cooking to maintain a soupy consistency.
In a separate small skillet, heat the olive oil over medium heat. Add the cumin seeds and let them sizzle for 30 seconds or until aromatic.
Add the minced garlic and grated ginger to the skillet, sautéing for about 1 minute until golden and fragrant.
Add the chopped onion to the skillet and sauté for 3-4 minutes until softened and translucent.
Stir in the chopped tomato, ground coriander, and red chili powder. Cook for 3-4 minutes until the tomatoes break down and the mixture forms a thick, flavorful base.
Gently transfer the cooked spice mixture into the saucepan with the cooked dal. Stir well to combine and let simmer for 5 more minutes to blend the flavors.
Turn off the heat, add fresh cilantro and lemon juice, and stir to incorporate.
Serve hot with steamed rice, quinoa, or whole wheat flatbread for a complete, low-sodium meal.
Nutrition Facts
Calories |
914 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.5 g | 22% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 68 mg | 3% | |
| Total Carbohydrate | 140.2 g | 51% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 14.0 g | ||
| Protein | 52.4 g | 105% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 226 mg | 17% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 3052 mg | 65% | |
*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.
