Low Sodium Ghugni

Delight your taste buds with this flavor-packed Low Sodium Ghugni, a healthier twist on the beloved Indian street food. This guilt-free version swaps out excess salt for a vibrant medley of spices like turmeric, cumin, coriander, and garam masala, balanced by the tangy zing of amchur powder and optional fresh lemon wedges. Made with protein-rich dried yellow peas, this hearty curry is slow-simmered to perfection, allowing the aromatic blend of ginger, garlic, and chilies to infuse every bite. Ideal for those watching their sodium intake, this dish pairs beautifully with fluffy flatbreads, steamed rice, or as a standalone snack garnished with fresh coriander. Ready in just an hour, Low Sodium Ghugni is proof that healthy can be utterly delicious! Perfect for cozy family meals or a flavorful plant-based option, it’s a must-try for anyone exploring low-sodium recipes or classic Indian comfort food.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Dried yellow peas
• 4 cups Water
• 1 medium Onion, finely chopped
• 1 medium Tomato, chopped
• 1 teaspoon Ginger, grated
• 2 cloves Garlic, minced
• 2 small Green chilies, finely chopped
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Amchur (dry mango) powder
• 0.5 teaspoon Garam masala
• 2 tablespoons Olive oil
• 2 tablespoons Fresh coriander leaves, chopped
• 4 optional Lemon wedges

Directions

Step 1

Rinse the dried yellow peas thoroughly and soak them in water for 6-8 hours or overnight.

Step 2

Drain the soaked peas and add them to a pressure cooker with 4 cups of water. Cook under pressure on medium heat for about 15-20 minutes or until the peas are soft but not mushy. Release the pressure naturally.

Step 3

In a large pan, heat 2 tablespoons of olive oil over medium heat.

Step 4

Add the finely chopped onion to the pan and sauté until golden brown.

Step 5

Stir in the minced garlic, grated ginger, and chopped green chilies, and sauté for another minute until fragrant.

Step 6

Add the chopped tomato to the pan and cook until they soften and the oil begins to separate from the mixture.

Step 7

Mix in turmeric, cumin, coriander, amchur, and garam masala. Cook for 2-3 minutes until the spices release their aroma.

Step 8

Add the cooked peas along with their cooking liquid to the pan. Mix well to coat the peas with the spice mixture.

Step 9

Simmer the ghugni on low heat for 10-15 minutes, allowing the flavors to meld together. Add extra water if needed to achieve your desired consistency.

Step 10

Adjust seasoning according to taste and garnish with fresh chopped coriander leaves.

Step 11

Serve hot with lemon wedges on the side for an optional zest.

Nutrition Facts

Serving size	(1482.1g)

Amount per serving	% Daily Value*
Calories	1049.7

Total Fat 32.0g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 81.4mg	0%
Total Carbohydrate 145.9g	0%
Dietary Fiber 57.7g	0%
Total Sugars 26.1g
Protein 55.0g	0%

Vitamin D 0IU	0%
Calcium 283.2mg	0%
Iron 13.7mg	0%
Potassium 2670.8mg	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: 26.4%

Protein: 20.2%

Carbs: 53.5%