Low Sodium Masoor Daal

Warm, hearty, and bursting with flavor, Low Sodium Masoor Daal is a wholesome twist on a classic Indian lentil dish, perfect for those looking to reduce their sodium intake without sacrificing taste. This comforting recipe features tender red lentils simmered in a blend of earthy turmeric, aromatic cumin, and fragrant garam masala, enriched by the robust flavors of fresh ginger, garlic, and tomatoes. A tempering of mustard and cumin seeds adds a delightful depth, while a finishing splash of zesty lemon juice and fresh cilantro brightens every spoonful. Ready in just 45 minutes, this nutrient-packed, low-salt dish pairs beautifully with steamed rice or whole-grain bread for a satisfying, guilt-free meal. Perfect for health-conscious eaters, Low Sodium Masoor Daal is proof that healthy eating can also be irresistibly delicious!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils (masoor daal)
• 3 cups water
• 0.5 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 0.5 teaspoon mustard seeds
• 1 tablespoon fresh ginger, grated
• 3 units garlic cloves, minced
• 1 unit green chili, chopped
• 1 medium onion, finely chopped
• 1 large tomato, chopped
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 0.5 teaspoon garam masala
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon lemon juice
• 1 tablespoon oil (vegetable or canola)

Directions

Step 1

Rinse the red lentils thoroughly under running water until the water runs clear to remove excess starch.

Step 2

In a medium saucepan, combine the washed lentils and water. Add the turmeric powder. Bring to a boil, then reduce the heat to a simmer. Cook for 20-25 minutes, or until the lentils are soft and fully cooked. Stir occasionally and skim any foam that surfaces.

Step 3

In a separate pan, heat the oil over medium heat. Once hot, add the cumin seeds and mustard seeds. Sauté for about 1-2 minutes until the seeds crackle and release their aroma.

Step 4

Add the grated ginger, minced garlic, and chopped green chili. Sauté for another minute until fragrant but do not let them burn.

Step 5

Add the chopped onion and cook until they turn translucent, approximately 3-4 minutes.

Step 6

Stir in the chopped tomato, and cook until the tomatoes soften, about 3-4 minutes.

Step 7

Add the coriander powder, cumin powder, and garam masala to the onion and tomato mixture. Stir well and cook for another minute to let the spices blend.

Step 8

Pour this aromatic mixture into the cooked lentils and mix well. Adjust the consistency with water if needed, and let it simmer for another 5-10 minutes.

Step 9

Finish with fresh lemon juice and garnish with chopped cilantro before serving.

Step 10

Serve hot with rice or whole grain bread for a complete, low-sodium flavorful meal.

Nutrition Facts

Serving size	(1284.7g)

Amount per serving	% Daily Value*
Calories	499.2

Total Fat 17.4g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 58.1mg	0%
Total Carbohydrate 69.5g	0%
Dietary Fiber 23.2g	0%
Total Sugars 14.6g
Protein 23.7g	0%

Vitamin D 0IU	0%
Calcium 218.9mg	0%
Iron 13.2mg	0%
Potassium 1617.5mg	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: 29.6%

Protein: 17.9%

Carbs: 52.5%