Low Sodium Traditional Indian Daal

Savor the comforting flavors of South Asia with this Low Sodium Traditional Indian Daal, a heart-healthy twist on a beloved classic! Crafted with protein-rich yellow or red lentils, fragrant spices like turmeric, cumin, and coriander, and a zesty tempering of garlic, ginger, and mustard seeds, this daal delivers bold, authentic taste without excessive sodium. Fresh tomatoes and onion create a robust base, while a squeeze of lemon juice and a garnish of cilantro add vibrant freshness to each bowl. Perfectly paired with steamed rice, quinoa, or your favorite flatbread, this wholesome dish is ideal for those seeking a flavorful, low-sodium vegetarian meal. Easy to prepare and ready in under an hour, it’s a true staple for healthy home cooking. Keywords: low sodium daal, Indian lentil curry, healthy vegetarian recipes, low sodium Indian recipes.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Yellow lentils (moong dal) or red lentils (masoor dal)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Ground coriander
• 1 teaspoon Ginger, grated
• 2 cloves Garlic, minced
• 1 medium Tomato, finely chopped
• 1 small Onion, finely chopped
• 1 Green chili (optional, adjust to taste), finely chopped
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Oil (neutral or mustard oil)
• 0.5 teaspoon Black mustard seeds
• 0.5 teaspoon Cumin seeds
• 1 pinch Asafoetida (hing), optional
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the lentils thoroughly in cold water until the water runs clear. Drain the excess water.

Step 2

In a large pot, combine the lentils, water, and turmeric powder. Bring to a boil over medium-high heat.

Step 3

Lower the heat and let it simmer, partially covered, for 15-20 minutes until the lentils are soft and mushy. Stir occasionally and skim off any foam that forms on the surface.

Step 4

While the lentils are cooking, heat the oil in a small pan over medium heat for the tempering (tadka). Add the mustard seeds and cumin seeds. Allow them to splutter.

Step 5

Lower the heat and stir in the asafoetida (if using), followed by the minced garlic, grated ginger, and chopped chili. Sauté for 30 seconds until fragrant.

Step 6

Add the chopped onion and sauté until golden, approximately 4-5 minutes. Then add the chopped tomato and cook for another 3-4 minutes until the tomatoes soften.

Step 7

Mix in the ground cumin and ground coriander. Stir for about 1 minute to toast the spices.

Step 8

Pour the tempering mixture into the cooked lentils and simmer everything together for 5-7 minutes. Stir occasionally.

Step 9

Turn off the heat and stir in the lemon juice and chopped cilantro.

Step 10

Taste and adjust seasoning (without adding salt). Serve hot with steamed rice, quinoa, or flatbread for a delicious low-sodium meal.

Nutrition Facts

Serving size	(1415.3g)

Amount per serving	% Daily Value*
Calories	923.9

Total Fat 18.7g	0%
Saturated Fat 1.7g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 78.5mg	0%
Total Carbohydrate 141.3g	0%
Dietary Fiber 21.0g	0%
Total Sugars 12.1g
Protein 52.9g	0%

Vitamin D 0IU	0%
Calcium 404.6mg	0%
Iron 17.3mg	0%
Potassium 3106.8mg	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: 17.8%

Protein: 22.4%

Carbs: 59.8%