Low Sodium Rote Linsen-Dal

Savor the comforting flavors of "Low Sodium Rote Linsen-Dal," a hearty and health-conscious twist on the classic red lentil curry. This vibrant dish combines tender red lentils with aromatic spices like cumin, coriander, and turmeric for a depth of flavor without the added salt. Fresh garlic, ginger, and juicy tomatoes elevate the savory base, while a squeeze of fresh lemon juice adds a touch of brightness. With its simple preparation and high nutritional value, this dal is perfect for those looking to enjoy a wholesome, low-sodium meal. Serve it warm over rice or with soft flatbread for a satisfying and nutrient-packed dining experience. Ideal for weeknight dinners or as a vegetarian main, this low-sodium dal is your gateway to bold, guilt-free indulgence.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 250 grams red lentils
• 1 liter water
• 1 medium, finely chopped onion
• 1 inch piece, grated ginger
• 3 cloves, minced garlic
• 0.5 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 0.5 teaspoon ground black pepper
• 2 medium, chopped tomatoes
• 2 tablespoons, chopped fresh cilantro
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 optional, finely chopped green chilies

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear. Set aside.

Step 2

In a large pot, add the rinsed lentils and the water. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low and simmer uncovered for 15-20 minutes, or until the lentils are tender.

Step 3

While the lentils are cooking, heat olive oil in a separate skillet over medium heat.

Step 4

Add the cumin seeds to the skillet and sauté for about 30 seconds until they begin to sizzle and release aroma.

Step 5

Add the finely chopped onion to the skillet and sauté for 5-7 minutes until the onion becomes golden brown.

Step 6

Stir in the grated ginger and minced garlic, cooking for 1-2 minutes until fragrant.

Step 7

Add turmeric powder, coriander powder, and ground black pepper, stirring well to combine the spices with the onion mixture.

Step 8

Add the chopped tomatoes and cook for 3-4 minutes until they soften.

Step 9

If using, add the finely chopped green chilies and sauté for another minute.

Step 10

Once the lentils are tender, add the cooked spice and tomato mixture into the pot with the lentils. Stir well to combine.

Step 11

Let the dal simmer for another 5 minutes, allowing the flavors to meld together.

Step 12

Remove from heat and stir in the lemon juice for a fresh hint of acidity.

Step 13

Garnish with freshly chopped cilantro before serving.

Step 14

Serve the low sodium Rote Linsen-Dal warm with rice or flatbread of your choice.

Nutrition Facts

Serving size	(1784.3g)

Amount per serving	% Daily Value*
Calories	726.9

Total Fat 31.5g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 73.5mg	0%
Total Carbohydrate 89.1g	0%
Dietary Fiber 28.3g	0%
Total Sugars 21.3g
Protein 29.4g	0%

Vitamin D 0IU	0%
Calcium 247.8mg	0%
Iron 13.8mg	0%
Potassium 2137.4mg	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: 37.4%

Protein: 15.5%

Carbs: 47.0%