Low Sodium Tomato Pappu

Discover the vibrant flavors of South Indian cuisine with this Low Sodium Tomato Pappu, a healthy and comforting lentil dish perfect for anyone watching their sodium intake. Made with protein-packed toor dal (pigeon peas) and ripe, juicy tomatoes, this wholesome recipe delivers a symphony of tangy and savory notes without relying on added salt. The smoky aroma of a tempered spice blend—featuring mustard seeds, dry red chilies, and aromatic curry leaves—elevates the dish, while a hint of tamarind paste adds irresistible zest. Ready in just 45 minutes, this low-sodium masterpiece pairs beautifully with steamed rice or can be savored on its own as a nourishing soup. Ideal for weeknight dinners or meal prep, this Tomato Pappu is a go-to choice for anyone craving bold flavors with a health-conscious twist.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Toor dal (pigeon peas)
• 3 pieces Tomatoes (ripe, medium-sized, chopped)
• 0.5 teaspoon Turmeric powder
• 3 pieces Garlic cloves (minced)
• 2 pieces Green chilies (slit lengthwise)
• 8 pieces Curry leaves
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 2 pieces Dry red chilies (broken)
• 0.25 teaspoon Asafoetida (hing)
• 2 tablespoons Fresh coriander leaves (chopped)
• 1 teaspoon Tamarind paste
• 1 tablespoon Oil (preferably sesame or vegetable)
• 3 cups Water

Directions

Step 1

Rinse the toor dal thoroughly with water until the water runs clear. Soak it for 15 minutes if you have extra time, as this helps to speed up the cooking process.

Step 2

In a pressure cooker or pot, add the rinsed toor dal, 3 cups of water, turmeric powder, and chopped tomatoes. Pressure cook for 3-4 whistles (or 20 minutes in a pot until the dal is soft).

Step 3

Once cooked, mash the dal and tomatoes gently with a ladle to achieve a slightly creamy texture. Set this aside.

Step 4

In a small pan, heat 1 tablespoon of oil on medium heat. Add mustard seeds and let them splutter. Follow with cumin seeds, dry red chilies, asafoetida, curry leaves, and green chilies. Sauté for 1-2 minutes until aromatic.

Step 5

Add the minced garlic to the pan and sauté for an additional minute, until the garlic is lightly golden.

Step 6

Pour the tempering mixture into the cooked dal and tomato mixture. Stir well to combine.

Step 7

Add the tamarind paste to the dal and mix thoroughly. Let the dal simmer on low heat for 5-7 minutes to allow the flavors to meld together.

Step 8

Taste and adjust the seasoning if needed, but keep the sodium low by avoiding added salt. You can enhance flavor with an extra dash of tamarind or more fresh chilies if desired.

Step 9

Garnish the pappu with chopped coriander leaves before serving.

Step 10

Serve warm with steamed rice or enjoy as a hearty soup on its own.

Nutrition Facts

Serving size	(1355.7g)

Amount per serving	% Daily Value*
Calories	959.9

Total Fat 19.4g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 87.8mg	0%
Total Carbohydrate 156.6g	0%
Dietary Fiber 38.2g	0%
Total Sugars 14.3g
Protein 50.6g	0%

Vitamin D 0IU	0%
Calcium 281.9mg	0%
Iron 12.7mg	0%
Potassium 4028.3mg	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: 17.4%

Protein: 20.2%

Carbs: 62.4%