Low Sodium Mixed Dal

Discover the wholesome comfort of Low Sodium Mixed Dal, a nutritious and flavorful twist on traditional Indian lentil curry. This heart-healthy recipe brings together three protein-packed lentils—moong dal, toor dal, and masoor dal—gently simmered with fragrant spices like cumin, mustard seeds, and turmeric. While minimizing sodium, this dish maximizes flavor with the addition of garlic, ginger, green chilies, and a tangy splash of lemon juice. The creamy texture pairs perfectly with rice, roti, or as a satisfying soup on its own. Ready in just 45 minutes with minimal prep, this vibrant, low sodium dal is an ideal choice for a nourishing meal that doesn’t compromise on taste. Perfect for anyone seeking high-protein, heart-friendly, and vegetarian options!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 0.5 cup Moong Dal (split green gram, skinless)
• 0.5 cup Toor Dal (pigeon peas)
• 0.5 cup Masoor Dal (red lentils)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 4 cloves Garlic, minced
• 1 inch Ginger, minced
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 2 pieces Green chilies, slit
• 2 tablespoons Fresh coriander leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse and soak the moong dal, toor dal, and masoor dal in water for about 30 minutes. Drain and set aside.

Step 2

In a large pot, combine the soaked dal mixture with 4 cups of water and turmeric powder. Bring to a boil, then reduce the heat to low and simmer, partially covered, for about 15-20 minutes or until the dals are soft and cooked. Stir occasionally and add more water if needed to maintain a soupy consistency.

Step 3

In a separate pan, heat olive oil over medium heat. Add cumin seeds and mustard seeds; let them splutter.

Step 4

Add chopped onions and sauté until they turn golden brown.

Step 5

Stir in the minced garlic, ginger, and slit green chilies. Sauté for another minute until fragrant.

Step 6

Add the chopped tomato and cook until it becomes soft and mushy.

Step 7

Pour this onion-tomato mixture into the cooked dal. Stir well to combine all flavors.

Step 8

Simmer the mixed dal for another 5-10 minutes on low heat to integrate the flavors. Add more water if dal is too thick for your liking.

Step 9

Turn off the heat and stir in lemon juice and chopped coriander leaves.

Step 10

Taste and adjust seasoning, if necessary. Keep in mind this is a low sodium dish, so enhancing flavors with herbs and spices is recommended.

Step 11

Serve hot, garnished with additional coriander leaves if desired. Pair with rice or bread of choice.

Nutrition Facts

Serving size	(1582.0g)

Amount per serving	% Daily Value*
Calories	1181.1

Total Fat 33.0g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 84.3mg	0%
Total Carbohydrate 168.6g	0%
Dietary Fiber 36.4g	0%
Total Sugars 18.2g
Protein 60.3g	0%

Vitamin D 0IU	0%
Calcium 361.6mg	0%
Iron 18.0mg	0%
Potassium 3707.4mg	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: 24.5%

Protein: 19.9%

Carbs: 55.6%