Low Sodium Indian Dal Soup

Warm up with a bowl of nourishing and flavorful **Low Sodium Indian Dal Soup**, a heart-healthy twist on a classic comfort dish. This easy-to-make recipe features protein-packed yellow split moong dal simmered to creamy perfection with aromatic turmeric, cumin, and a hint of ginger and garlic. Packed with wholesome ingredients like carrots, tomatoes, and fresh cilantro, it’s a vibrant, low-salt option that doesn’t skimp on taste. The optional green chili adds a gentle heat, while a splash of lemon juice brightens the flavors, making this soup as refreshing as it is satisfying. Ready in just 40 minutes, this vegan and gluten-free dish is the perfect choice for a light lunch or a cozy dinner.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Yellow split moong dal (lentils)
• 5 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 2 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 1 medium Tomato, chopped
• 1 medium Carrot, diced
• 1 Green chili, slit (optional)
• 2 tablespoons Fresh cilantro, chopped
• 0.5 teaspoon Black pepper powder
• 1 tablespoon Lemon juice
• 1 tablespoon Olive oil

Directions

Step 1

Rinse the yellow split moong dal under cold water until the water runs clear.

Step 2

In a large pot, add the rinsed dal and 5 cups of water. Stir in the turmeric powder.

Step 3

Bring it to a boil over medium-high heat, then reduce the heat to low. Simmer for about 20 minutes or until the lentils are soft and fully cooked.

Step 4

Meanwhile, heat the olive oil in a small pan over medium heat.

Step 5

Add cumin seeds and allow them to sizzle for a few seconds until aromatic.

Step 6

Add the minced garlic and grated ginger, sauté for about 1 minute until the raw smell disappears.

Step 7

Stir in the chopped tomato, diced carrot, and green chili (if using). Cook for 3-4 minutes until the tomatoes are soft.

Step 8

Once the dal is cooked, add the sautéed vegetable mixture to the pot.

Step 9

Season the soup with black pepper powder.

Step 10

Stir everything well, adjust the consistency by adding water if needed, and simmer for another 5 minutes.

Step 11

Turn off the heat, stir in the fresh lemon juice and chopped cilantro.

Step 12

Serve hot as a comforting and healthy meal.

Nutrition Facts

Serving size	(1631.9g)

Amount per serving	% Daily Value*
Calories	901.7

Total Fat 17.7g	0%
Saturated Fat 3.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 122.4mg	0%
Total Carbohydrate 137.4g	0%
Dietary Fiber 21.1g	0%
Total Sugars 12.8g
Protein 52.2g	0%

Vitamin D 0IU	0%
Calcium 402.2mg	0%
Iron 17.0mg	0%
Potassium 3176.4mg	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: 17.4%

Protein: 22.8%

Carbs: 59.9%