Low Sodium Moong Daal

Discover the wholesome simplicity of Low Sodium Moong Daal, a heart-healthy twist on a traditional Indian favorite. This one-pot recipe features tender yellow moong dal simmered with aromatic spices like cumin, coriander, and turmeric, paired with a zesty kick of ginger, garlic, and lemon juice. Perfect for those watching their sodium intake, this dish skips the salt but never compromises on bold flavors, thanks to fresh ingredients like ripe tomatoes and fragrant cilantro. Ready in just 40 minutes, this nourishing dal is not only quick and easy to make but also incredibly versatile—serve it as a comforting soup, or pair it with steamed rice or whole-grain flatbreads for a satisfying meal. Give your weeknight dinner rotation a flavorful, low-sodium boost with this vibrant, protein-packed dish!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup yellow moong dal (yellow split lentils)
• 3 cups water
• 0.5 teaspoon turmeric powder
• 1 teaspoon ginger, grated
• 2 cloves garlic, minced
• 1 green chili, slit
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 0.5 teaspoon ground cumin
• 1 tomato, chopped
• 1 tablespoon vegetable oil
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the yellow moong dal thoroughly under cold water until the water runs clear. Drain the water and set aside.

Step 2

In a medium-sized pot, add the rinsed moong dal, 3 cups of water, and turmeric powder. Bring it to a boil over medium-high heat.

Step 3

Once it starts boiling, reduce the heat to low. Cover the pot and let it simmer for about 15-20 minutes or until the dal becomes soft and mushy.

Step 4

While the dal is cooking, heat vegetable oil in a small pan over medium heat. Add cumin seeds and allow them to sizzle for a few seconds.

Step 5

Add grated ginger, minced garlic, and slit green chili to the pan. Sauté for 1-2 minutes until aromatic.

Step 6

Stir in the chopped tomato, coriander powder, and ground cumin. Cook for another 3-4 minutes until the tomatoes become soft and the spices are well-mixed.

Step 7

Once the dal is cooked, combine it with the sautéed spice mix. Stir well and let it simmer together for an additional 5 minutes.

Step 8

If needed, add more water to reach your desired consistency.

Step 9

Before serving, stir in the lemon juice and garnish with freshly chopped cilantro.

Step 10

Serve the low sodium moong daal warm with your choice of rice or flatbreads.

Nutrition Facts

Serving size	(1190.5g)

Amount per serving	% Daily Value*
Calories	895.2

Total Fat 17.4g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 8.4g
Cholesterol 0mg	0%
Sodium 79.6mg	0%
Total Carbohydrate 137.9g	0%
Dietary Fiber 21.8g	0%
Total Sugars 13.5g
Protein 53.0g	0%

Vitamin D 0IU	0%
Calcium 390.1mg	0%
Iron 18.6mg	0%
Potassium 3228.5mg	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: 17.0%

Protein: 23.0%

Carbs: 59.9%