Low Sodium Classic Indian Dhal

Discover the rich, comforting flavors of this Low Sodium Classic Indian Dhal, a healthy twist on a traditional favorite! Made with wholesome yellow split lentils (toor dal) and an aromatic medley of garlic, ginger, cumin, and mustard seeds, this recipe delivers all the warmth and depth of authentic Indian cuisine—without the excess sodium. A vibrant tomato-onion spice base merges seamlessly with creamy lentils, while fresh coriander and a splash of lemon juice brighten each bite. Perfect for those seeking a heart-healthy, protein-packed meal, this dhal pairs beautifully with steamed rice or whole wheat flatbreads. Ready in just 45 minutes, it’s an easy, satisfying option for weeknight dinners or meal prep. Enjoy the flavors of India in a nourishing, low-sodium way!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Yellow split lentils (toor dal)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 3 cloves Garlic cloves, minced
• 1 teaspoon Ginger, minced
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 1 whole Green chili, slit
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 2 tablespoons Fresh coriander leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the yellow split lentils under cold water until the water runs clear.

Step 2

In a large pot, combine the lentils, water, and turmeric powder. Bring to a boil over medium-high heat.

Step 3

Reduce the heat to low and let the lentils simmer for about 20 minutes, or until they are soft and cooked through. Stir occasionally and skim any foam that may surface.

Step 4

While the lentils are cooking, heat olive oil in a separate pan over medium heat.

Step 5

Add cumin seeds and mustard seeds to the hot oil and sauté until the seeds begin to crackle.

Step 6

Add the chopped onion, and sauté for 5-6 minutes until they turn golden brown.

Step 7

Stir in the garlic, ginger, and green chili. Sauté for another 2-3 minutes until the garlic is fragrant.

Step 8

Add the chopped tomato, coriander powder, and garam masala. Cook for another 4-5 minutes until the tomatoes soften and the spices are well blended.

Step 9

Once the lentils are cooked, mix the onion-tomato spice mixture into the pot of lentils. Stir well to combine.

Step 10

Let the dhal simmer for another 5 minutes on low heat, allowing the flavors to meld.

Step 11

Adjust the consistency by adding more water if necessary, ensuring the dhal is creamy but not too thick or too watery.

Step 12

Turn off the heat and stir in the lemon juice.

Step 13

Garnish the dhal with chopped fresh coriander leaves before serving.

Step 14

Serve hot with steamed rice or whole wheat flatbreads.

Nutrition Facts

Serving size	(1471.3g)

Amount per serving	% Daily Value*
Calories	1068.9

Total Fat 33.8g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 83.8mg	0%
Total Carbohydrate 141.9g	0%
Dietary Fiber 37.3g	0%
Total Sugars 13.2g
Protein 50.9g	0%

Vitamin D 0IU	0%
Calcium 337.5mg	0%
Iron 18.6mg	0%
Potassium 3485.3mg	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: 28.3%

Protein: 18.9%

Carbs: 52.8%