Low Sodium Dal Fry

Experience the wholesome comfort of Low Sodium Dal Fry, a nutritious and flavor-packed twist on the classic Indian dish. This heart-healthy recipe uses split pigeon peas (toor dal) simmered to perfection with aromatic spices like cumin, mustard seeds, turmeric, and fresh ginger-garlic. Instead of relying on excess salt, this dal fry bursts with natural flavors from sautéed onions, juicy tomatoes, tangy lemon juice, and a hint of heat from green chilies. Perfectly balanced and low in sodium, this dish is ideal for those looking for a healthy, satisfying meal without compromising on taste. Pair it with steamed rice or whole-grain chapatis for a delightful dinner option that’s as nourishing as it is delicious!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Split pigeon peas (Toor Dal)
• 3 cups Water
• 0.5 teaspoon Turmeric powder
• 1 tablespoon Olive oil
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 1 medium Onion, finely chopped
• 2 medium Tomatoes, finely chopped
• 1 teaspoon Ginger, minced
• 2 cloves Garlic, minced
• 2 pieces Green chilies, slit
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 2 tablespoons Fresh coriander leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the split pigeon peas under cold running water until the water runs clear. Soak it for 30 minutes if possible for easier cooking.

Step 2

In a pressure cooker or a pot, add the drained split pigeon peas, water, and turmeric powder. Cook until the dal is soft and mushy. If using a pressure cooker, cook for 3-4 whistles. If using a pot, cook for about 25-30 minutes on medium heat, stirring occasionally.

Step 3

Heat olive oil in a large pan over medium heat. Add cumin seeds and mustard seeds. Allow them to splutter.

Step 4

Add the chopped onions to the pan and sauté until they turn golden brown.

Step 5

Stir in the minced ginger and garlic; cook for another minute until fragrant.

Step 6

Add green chilies, chopped tomatoes, coriander powder, and red chili powder. Cook until the tomatoes turn soft and the oil starts separating from the masala.

Step 7

Gently add the cooked dal to the pan, combining it with the spice mixture. Mix well and let it simmer for about 5 minutes on low heat, allowing the flavors to meld together.

Step 8

Adjust the dal's consistency by adding water if needed. Let it simmer until the desired thickness is achieved.

Step 9

Stir in the lemon juice and adjust any flavors to taste.

Step 10

Remove the pan from heat and garnish with freshly chopped coriander leaves.

Step 11

Serve hot with low sodium chapatis or steamed rice for a complete meal.

Nutrition Facts

Serving size	(1343.9g)

Amount per serving	% Daily Value*
Calories	949.2

Total Fat 19.2g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 84.2mg	0%
Total Carbohydrate 154.8g	0%
Dietary Fiber 37.6g	0%
Total Sugars 12.9g
Protein 49.5g	0%

Vitamin D 0IU	0%
Calcium 263.7mg	0%
Iron 12.0mg	0%
Potassium 3769.9mg	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: 17.5%

Protein: 20.0%

Carbs: 62.5%