Low Sodium Dhal Rice

Savor the wholesome goodness of Low Sodium Dhal Rice—a comforting, protein-packed dish that's perfect for a heart-healthy diet. This recipe combines fluffy basmati rice and tender red lentils (masoor dal) simmered with aromatic turmeric, cumin, and mustard seeds for a fragrant and flavorful base. A sautéed blend of garlic, ginger, onion, and tomato adds layers of depth, creating a naturally rich taste without the need for added salt. Garnished with fresh cilantro and a hint of black pepper, this nutrient-dense, low-sodium meal is ready in just 45 minutes and serves as a deliciously simple one-pot dinner. Perfect for those looking for a light yet satisfying dish, this Low Sodium Dhal Rice is a must-try for fans of healthy South Asian cuisine!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Red lentils (masoor dal)
• 3 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 2 cloves Garlic
• 1 inch piece Ginger
• 1 medium Onion
• 1 medium Tomato
• 1 tablespoon Vegetable oil
• 2 tablespoons Fresh cilantro leaves
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. Set aside.

Step 2

Rinse the red lentils in cold water, draining the water until it runs clear.

Step 3

In a medium saucepan, combine the rinsed rice and lentils with 3 cups of water and turmeric powder.

Step 4

Place the saucepan over medium heat, bring to a boil, then reduce the heat to low, cover, and let it simmer for about 20 minutes or until the rice and lentils are cooked and tender.

Step 5

While the rice and lentils are cooking, finely chop the garlic and ginger, and thinly slice the onion and tomato.

Step 6

In a separate skillet, heat the vegetable oil over medium heat. Add cumin seeds and mustard seeds, allowing them to sizzle for about 30 seconds.

Step 7

Add the chopped garlic and ginger to the skillet and sauté until golden brown.

Step 8

Add the sliced onion to the skillet, cooking until the onion becomes translucent.

Step 9

Stir in the chopped tomato, and cook for another 5 minutes until the tomatoes are softened.

Step 10

Add the cooked rice and lentil mixture to the skillet. Stir well to combine the flavors.

Step 11

Season with black pepper and adjust seasoning to taste if desired.

Step 12

Garnish with freshly chopped cilantro leaves.

Step 13

Serve hot and enjoy your flavorful low sodium dhal rice!

Nutrition Facts

Serving size	(1361.6g)

Amount per serving	% Daily Value*
Calories	631.9

Total Fat 16.5g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat 8.5g
Cholesterol 0mg	0%
Sodium 1220.7mg	0%
Total Carbohydrate 104.3g	0%
Dietary Fiber 13.6g	0%
Total Sugars 19.5g
Protein 21.4g	0%

Vitamin D 0IU	0%
Calcium 193.6mg	0%
Iron 10.6mg	0%
Potassium 1136.6mg	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: 22.8%

Protein: 13.1%

Carbs: 64.1%