Low Sodium Maharashtrian Aamti

Experience the soulful flavors of traditional Maharashtrian cuisine with our Low Sodium Maharashtrian Aamti—a tangy, slightly sweet lentil curry crafted to be heart-healthy without compromising on taste. Made with protein-packed toor dal, aromatic spices like cumin, mustard seeds, and asafoetida, and a medley of tamarind, jaggery, and fresh coconut, this recipe is a flavor bomb that balances richness and bright acidity. Designed to be low in sodium, optional salt substitutes and lemon juice ensure enhanced flavor while remaining diet-friendly. Perfectly paired with steamed rice or soft chapati, this comforting dish is a wholesome choice for those seeking vibrant Indian flavors in a mindful way. Ready in just 45 minutes, it's a quick and nourishing addition to your meal repertoire!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Toor dal (pigeon peas)
• 3 cups Water
• 0.5 teaspoon Turmeric powder
• 1 tablespoon Oil (preferably peanut or sunflower)
• 0.25 teaspoon Asafoetida
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 10 leaves Curry leaves
• 1 whole Green chili, slit
• 0.5 teaspoon Red chili powder
• 1 tablespoon Jaggery, grated
• 1 tablespoon Tamarind pulp
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Desiccated coconut
• 0.5 teaspoon Salt substitute (optional)
• 1 teaspoon Lemon juice

Directions

Step 1

Rinse the toor dal thoroughly under running water until the water runs clear. Soak it in water for 30 minutes before cooking, if time permits.

Step 2

In a pressure cooker, add soaked dal, turmeric powder, and 2 cups of water. Cook for 2-3 whistles until the dal is soft and mushy. Let the pressure release naturally.

Step 3

Once cooled, mash the dal with a ladle or whisk to a smooth consistency. Set aside.

Step 4

In a deep pan, heat the oil over medium heat. Add asafoetida, mustard seeds, and cumin seeds. Allow them to splutter.

Step 5

Add curry leaves and green chili, and sauté briefly until fragrant.

Step 6

Lower the heat and stir in the red chili powder. Immediately add the mashed dal mixture to avoid burning the spices.

Step 7

Stir in the remaining 1 cup of water, grated jaggery, and tamarind pulp. Mix well. Simmer on low heat for 10 minutes to let the flavors meld.

Step 8

Optional: Add a salt substitute to taste, if desired. Adjust the tanginess with lemon juice and sweetness with jaggery as needed.

Step 9

Add desiccated coconut and garnish with fresh cilantro just before serving.

Step 10

Serve hot with steamed rice or chapati, enjoying the fragrant and tangy flavors without the added sodium.

Nutrition Facts

Serving size	(999.4g)

Amount per serving	% Daily Value*
Calories	976.8

Total Fat 23.2g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 69.1mg	0%
Total Carbohydrate 154.9g	0%
Dietary Fiber 34.0g	0%
Total Sugars 20.8g
Protein 46.5g	0%

Vitamin D 0IU	0%
Calcium 230.8mg	0%
Iron 11.3mg	0%
Potassium 4955.6mg	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: 20.6%

Protein: 18.3%

Carbs: 61.1%