Low Sodium Classic Indian Dhaal

Experience the comforting flavors of a Low Sodium Classic Indian Dhaal, a heart-healthy twist on a beloved South Asian staple. This recipe showcases tender red lentils simmered with aromatic spices like turmeric, cumin, and garam masala, creating a creamy and flavorful base without the need for added salt. A topping of golden sautéed onions, garlic, and fresh tomatoes adds depth, while a burst of fresh cilantro and a squeeze of tangy lemon juice provide a bright, zesty finish. Perfect for a wholesome weeknight meal, this dhall pairs beautifully with steamed rice or warm flatbreads, making it a satisfying vegetarian option that's both nourishing and delicious. Ready in just 45 minutes, this low-sodium lentil curry prioritizes health without compromising on authentic taste.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Red lentils
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 1 teaspoon Ground garam masala
• 2 tablespoons Ghee or unsalted butter
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 teaspoon Fresh ginger, minced
• 2 medium Fresh tomatoes, diced
• 1 small Green chili, slit lengthwise
• 0.5 cup Fresh cilantro, chopped
• 2 tablespoons Lemon juice
• 0.5 teaspoon Black pepper

Directions

Step 1

Rinse the red lentils thoroughly under cold running water until the water runs clear.

Step 2

In a large pot, combine the lentils and 4 cups of water. Bring to a boil over medium heat, skimming off any foam that forms.

Step 3

Add the turmeric, ground coriander, and ground cumin to the pot. Stir, reduce the heat to low, and let it simmer, partially covered, for about 20 minutes until the lentils are tender and have broken down.

Step 4

While the lentils are cooking, heat the ghee or unsalted butter in a skillet over medium heat.

Step 5

Add the chopped onion to the skillet and sauté until golden brown, about 5 minutes.

Step 6

Stir in the minced garlic and ginger, cooking for an additional 1 minute until fragrant.

Step 7

Add the diced tomatoes and slit green chili to the skillet, and cook until the tomatoes break down and oil separates, about 5-7 minutes.

Step 8

Once the lentils are cooked, add the tomato-onion mixture to the pot, mixing thoroughly.

Step 9

Add garam masala and black pepper to the dhal and let it simmer for another 5 minutes for flavors to meld.

Step 10

Turn off the heat and stir in the chopped cilantro.

Step 11

Finish with freshly squeezed lemon juice for tang and extra freshness.

Step 12

Serve the low sodium dhall hot with rice or flatbreads, optionally garnished with extra cilantro.

Nutrition Facts

Serving size	(1648.5g)

Amount per serving	% Daily Value*
Calories	621.8

Total Fat 32.2g	0%
Saturated Fat 18.7g	0%
Polyunsaturated Fat 0.0g
Cholesterol 66.9mg	0%
Sodium 80.3mg	0%
Total Carbohydrate 71.2g	0%
Dietary Fiber 25.6g	0%
Total Sugars 15.3g
Protein 24.3g	0%

Vitamin D 0IU	0%
Calcium 261.4mg	0%
Iron 13.4mg	0%
Potassium 1754.5mg	0%

*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.

Source of Calories

Fat: 43.1%

Protein: 14.5%

Carbs: 42.4%