Low Sodium Indian Masoor Dal (Red Lentil Curry)

Delight in the warm, comforting flavors of Low Sodium Indian Masoor Dal (Red Lentil Curry), a wholesome, heart-healthy dish bursting with vibrant spices and fresh ingredients. This quick and easy recipe features tender red lentils simmered with fragrant garlic, ginger, and turmeric, then brightened with fresh spinach, lemon juice, and a sprinkle of cilantro for a zesty finish. Made with salt-free vegetable broth, it's perfect for those watching their sodium intake without sacrificing authentic Indian flavors. Pair this protein-packed, vegan curry with steamed rice or whole grain bread for a satisfying, nutrient-rich meal that’s ready in just 45 minutes. Ideal for weeknight dinners or meal prep, this dish is both nourishing and delicious, bringing the essence of Indian cuisine to your table.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils (masoor dal)
• 3 cups water
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 large tomato, chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 0.25 teaspoon red chili powder
• 0.25 teaspoon black pepper
• 2 cups fresh spinach, chopped
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro, chopped
• 1 cup salt-free vegetable broth

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear. Drain and set aside.

Step 2

In a large pan or pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.

Step 3

Add the minced garlic and grated ginger to the pan, stirring frequently for 1-2 minutes until fragrant.

Step 4

Add the chopped tomato and cook for another 3-4 minutes until the tomatoes are soft.

Step 5

Stir in the ground cumin, ground coriander, turmeric powder, red chili powder, and black pepper. Cook for another 1-2 minutes to toast the spices.

Step 6

Add the rinsed lentils to the pot, along with the water and salt-free vegetable broth. Stir well to combine.

Step 7

Bring to a boil, then reduce the heat to low, cover, and let it simmer for about 20 minutes, or until the lentils are tender and the mixture has thickened.

Step 8

Stir in the chopped spinach and cook for an additional 5 minutes until the spinach wilts.

Step 9

Remove from heat and stir in the lemon juice.

Step 10

Garnish with fresh cilantro before serving. Serve hot with a side of rice or whole grain bread.

Nutrition Facts

Serving size	(1625.7g)

Amount per serving	% Daily Value*
Calories	517.8

Total Fat 16.9g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 154.1mg	0%
Total Carbohydrate 73.2g	0%
Dietary Fiber 25.2g	0%
Total Sugars 15.2g
Protein 26.2g	0%

Vitamin D 0IU	0%
Calcium 310.0mg	0%
Iron 14.0mg	0%
Potassium 2237.7mg	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: 27.7%

Protein: 19.1%

Carbs: 53.3%