Low Sodium Dal Rice

Savor the wholesome goodness of Low Sodium Dal Rice, a light and heart-healthy twist on the classic comfort food. This one-pot recipe combines fluffy Basmati rice and protein-rich yellow split moong dal, cooked to tender perfection with aromatic spices like cumin, turmeric, and a hint of red chili powder. Infused with the flavors of sautéed garlic, ginger, curry leaves, and a touch of black pepper, this dish skips the excess salt without compromising on taste. Perfect for those watching their sodium intake, it’s easy to prepare in just 45 minutes and is best served warm with a dollop of plain yogurt or a fresh salad on the side. A flavorful, low-sodium meal option that’s both satisfying and nutritious!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 cup Yellow split moong dal
• 4 cups Water
• 1 inch piece, grated Ginger
• 2 cloves, minced Garlic
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Cumin seeds
• 0.25 teaspoon Red chili powder
• 1 medium, finely chopped Onion
• 1 medium, chopped Tomato
• 1 small, slit Green chili
• 8 leaves Curry leaves
• 1 pinch Asafoetida
• 2 tablespoons, chopped Fresh cilantro
• 1 tablespoon Olive oil
• 0.25 teaspoon Black pepper powder
• 0.5 teaspoon Salt substitute (optional)

Directions

Step 1

Wash the Basmati rice and yellow split moong dal separately under running water until the water runs clear. Soak both in water for 15 minutes.

Step 2

Drain the soaked rice and dal and set aside.

Step 3

In a large pot, heat olive oil over medium heat.

Step 4

Add cumin seeds and allow them to splutter. Then add asafoetida, chopped onions, and curry leaves.

Step 5

Sauté until the onions turn golden brown.

Step 6

Add minced garlic, grated ginger, and slit green chili, and sauté for another minute until fragrant.

Step 7

Add chopped tomatoes, red chili powder, turmeric powder, and a pinch of black pepper powder. Cook until the tomatoes turn soft and mushy.

Step 8

Stir in the drained rice and dal. Mix well to coat the grains with the spice mixture.

Step 9

Pour in 4 cups of water and bring the mixture to a boil.

Step 10

Reduce the heat to low, cover the pot, and let it simmer for about 20 minutes, or until the rice and dal are cooked and tender. Stir occasionally to prevent sticking.

Step 11

Check and adjust the consistency by adding more water if necessary.

Step 12

Add the optional salt substitute to taste, if desired.

Step 13

Garnish with freshly chopped cilantro before serving.

Step 14

Serve the Low Sodium Dal Rice hot, accompanied by a side of plain yogurt or a fresh salad.

Nutrition Facts

Serving size	(1694.1g)

Amount per serving	% Daily Value*
Calories	1220.6

Total Fat 18.4g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 1253.1mg	0%
Total Carbohydrate 205.2g	0%
Dietary Fiber 22.7g	0%
Total Sugars 18.2g
Protein 61.1g	0%

Vitamin D 0IU	0%
Calcium 434.8mg	0%
Iron 20.2mg	0%
Potassium 5136.0mg	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: 13.5%

Protein: 19.9%

Carbs: 66.7%