Low Sodium Cooked Sabut Masoor Daal

Experience the comforting warmth of **Low Sodium Cooked Sabut Masoor Daal**, a heart-healthy take on a classic Indian lentil dish. This wholesome recipe features tender whole brown lentils simmered to perfection with aromatic spices like cumin, turmeric, and garam masala, balanced with the tang of fresh lemon juice and the herbaceous brightness of chopped cilantro. Perfect for anyone seeking a lower-sodium alternative, this dal relies on layers of rich, natural flavors from garlic, ginger, and tomatoes to create a deeply satisfying, nutrient-packed meal. Serve it hot with steamed rice or warm flatbreads for a nourishing, protein-rich dish that’s as kind to your palate as it is to your health.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Whole brown lentils (Sabut Masoor)
• 3 cups Water
• 1 medium Tomato, chopped
• 2 cloves Garlic, minced
• 1 inch piece Ginger, minced
• 1 small Onion, finely chopped
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 1 whole Bay leaf
• 2 tablespoons Cilantro, chopped
• 1 tablespoon Oil (canola or vegetable)
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the whole brown lentils thoroughly under running water until the water runs clear.

Step 2

In a saucepan, add the rinsed lentils along with 3 cups of water and lightly crushed bay leaf. Bring it to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover and let it simmer for about 30 minutes or until lentils are tender.

Step 4

In a separate large pan, heat the oil over medium heat. Add cumin seeds and allow them to sizzle and turn a darker color.

Step 5

Add chopped onions and sauté until they are golden brown, about 5 minutes.

Step 6

Stir in the minced garlic and ginger, sauté for another 1-2 minutes until fragrant.

Step 7

Add the chopped tomato, turmeric powder, red chili powder, and coriander powder. Cook down the mixture until the tomatoes are soft and the oil begins to separate from the masala paste, about 5-7 minutes.

Step 8

Add the cooked lentils to the masala mixture, including any remaining cooking water. Mix well to combine.

Step 9

Simmer the lentils with the masala over low heat for 5-10 minutes to allow flavors to meld. If the dal appears too thick, you may add a little more water to reach your desired consistency.

Step 10

Stir in the garam masala and adjust flavors as necessary. Remember to keep it low sodium, so opt for enhancing the taste with more herbs or spices instead of salt.

Step 11

Finish with freshly chopped cilantro and a drizzle of lemon juice for added freshness and brightness.

Step 12

Serve hot with steamed rice or your choice of flatbread.

Nutrition Facts

Serving size	(1163.2g)

Amount per serving	% Daily Value*
Calories	447.8

Total Fat 16.7g	0%
Saturated Fat 1.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 46.7mg	0%
Total Carbohydrate 60.1g	0%
Dietary Fiber 21.0g	0%
Total Sugars 10.5g
Protein 21.6g	0%

Vitamin D 0IU	0%
Calcium 177.0mg	0%
Iron 11.5mg	0%
Potassium 1320.5mg	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: 31.5%

Protein: 18.1%

Carbs: 50.4%