Low Sodium Traditional Dhall

Discover the vibrant flavors of this Low Sodium Traditional Dhall, a heart-healthy twist on a beloved classic! Packed with protein-rich red lentils simmered to creamy perfection, this dish is infused with aromatic spices like turmeric, cumin, and coriander, alongside fresh ginger, garlic, and curry leaves. By focusing on natural flavor enhancers like zesty lemon juice and a medley of fragrant ingredients, this recipe eliminates the need for added salt without compromising on taste. Quick and easy to make, it’s perfect as a wholesome, comforting main dish served with rice or flatbread. Whether you're looking to reduce sodium or simply enjoy a nourishing, flavor-packed meal, this dhall recipe delivers in every way.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 1 medium Onion
• 2 medium Tomatoes
• 3 Garlic cloves
• 1 inch piece Fresh ginger
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Mustard seeds
• 10 leaves Curry leaves
• 2 Green chilies
• 2 tablespoons Fresh cilantro
• 1 tablespoon Cooking oil (such as coconut or avocado oil)
• 0.5 Lemon

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear and set aside.

Step 2

In a large pot, combine the lentils, water, and turmeric powder. Bring to a boil, then lower the heat and let it simmer. Stir occasionally and remove any foam that forms at the surface. Cook for about 20-25 minutes or until the lentils dissolve into a creamy consistency.

Step 3

While the lentils cook, finely chop the onion, tomatoes, garlic, ginger, and green chilies. Set them aside.

Step 4

Heat the cooking oil in a small pan over medium heat. Add the mustard seeds and allow them to pop (1-2 minutes). Then, add the curry leaves and sauté for 30 seconds until fragrant.

Step 5

Add the chopped onions to the pan and sauté for 3-4 minutes until they are translucent. Stir in the garlic, ginger, green chilies, ground cumin, and ground coriander. Cook for another 2 minutes.

Step 6

Add the chopped tomatoes to the pan and cook until they soften and break down, forming a thick masala mixture (about 5 minutes).

Step 7

Once the lentils are cooked, mix the masala mixture into the pot of lentils. Stir well to combine and let it simmer for an additional 5 minutes.

Step 8

Taste and adjust the seasoning with lemon juice for brightness (instead of salt).

Step 9

Garnish with freshly chopped cilantro and serve warm with rice or flatbread.

Nutrition Facts

Serving size	(1728.9g)

Amount per serving	% Daily Value*
Calories	567.7

Total Fat 18.0g	0%
Saturated Fat 12.6g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 73.7mg	0%
Total Carbohydrate 85.9g	0%
Dietary Fiber 26.9g	0%
Total Sugars 23.1g
Protein 26.4g	0%

Vitamin D 0IU	0%
Calcium 263.3mg	0%
Iron 12.2mg	0%
Potassium 2173.9mg	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: 26.5%

Protein: 17.3%

Carbs: 56.2%