Low Sodium Simple Cooked Moong Daal

Discover a wholesome and heart-healthy dish with this Low Sodium Simple Cooked Moong Daal recipe—a comforting Indian classic designed to deliver big flavor with minimal salt. Made with protein-packed moong daal (split green gram) and infused with aromatic spices like cumin, mustard seeds, curry leaves, and a hint of turmeric, this recipe strikes the perfect balance of earthy and zesty. Fresh ginger, garlic, and onion add layers of depth, while a squeeze of lemon juice brightens every bite. Ready in just 40 minutes, it’s a quick, nutrient-rich meal that pairs beautifully with steamed rice or warm flatbreads. Perfect for low sodium diets, this recipe uses natural flavors and fresh ingredients to create a deliciously satisfying dish that's both healthy and easy to prepare.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup moong daal (split green gram)
• 3 cups water
• 0.5 teaspoon turmeric powder
• 1 teaspoon ginger, finely chopped
• 1 teaspoon garlic, finely chopped
• 1 medium onion, finely chopped
• 1 whole green chili, slit (optional)
• 0.5 teaspoon cumin seeds
• 0.5 teaspoon mustard seeds
• 6 leaves curry leaves
• 1 tablespoon vegetable oil
• 2 tablespoons coriander leaves, chopped
• 1 teaspoon fresh lemon juice

Directions

Step 1

Thoroughly rinse the moong daal under cold water until the water runs clear to remove any impurities and excess starch.

Step 2

In a medium-sized pot, combine the rinsed moong daal with 3 cups of water. Add the turmeric powder and bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to medium-low, cover the pot partially, and let it simmer for about 20 minutes, or until the daal is tender and soft. Stir occasionally and add more water if necessary.

Step 4

While the daal is cooking, heat the vegetable oil in a small pan over medium heat. Add the cumin seeds and mustard seeds, and let them crackle for about 30 seconds.

Step 5

Add the curry leaves, chopped ginger, garlic, and onion to the pan. Sauté until the onion is translucent and golden brown, about 5 minutes.

Step 6

Add the slit green chili, if using, and cook for another 1 minute.

Step 7

Once the daal is cooked, use a whisk or ladle to mash it slightly to your desired consistency. Add the sautéed spice and onion mixture to the pot of daal.

Step 8

Let the daal simmer for another 5 minutes to blend all the flavors together. Stir occasionally and adjust consistency with water if needed.

Step 9

Turn off the heat and stir in the fresh lemon juice.

Step 10

Garnish with chopped coriander leaves before serving. Enjoy the low sodium moong daal with rice or flatbread.

Nutrition Facts

Serving size	(1080.5g)

Amount per serving	% Daily Value*
Calories	885.9

Total Fat 16.7g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 8.4g
Cholesterol 0mg	0%
Sodium 68.8mg	0%
Total Carbohydrate 142.6g	0%
Dietary Fiber 35.6g	0%
Total Sugars 19.0g
Protein 50.9g	0%

Vitamin D 0IU	0%
Calcium 366.6mg	0%
Iron 15.8mg	0%
Potassium 2894.1mg	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: 16.3%

Protein: 22.0%

Carbs: 61.7%