Low Sodium Varan Bhat

Experience the comforting flavors of traditional Maharashtrian cuisine with this Low Sodium Varan Bhat, a wholesome and heart-friendly twist on a classic dish. Made with protein-packed toor dal (split pigeon peas), warm ghee-tempered spices like cumin and asafoetida, and aromatic curry leaves, this recipe delivers all the richness of authentic Indian flavors while keeping sodium levels in check. A touch of grated coconut and fresh cilantro perfectly complements the velvety dal, served over fluffy basmati rice for a satisfying meal. Perfect for a low-sodium diet, this simple and nutritious dish respects tradition while prioritizing health. Easy to prepare in just 40 minutes, it’s the ideal option for a cozy, balanced lunch or dinner.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 3.5 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ghee (clarified butter) or neutral oil
• 0.5 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida (hing)
• 1 medium Green chili (slit lengthwise)
• 6 leaves Fresh curry leaves
• 1 tablespoon Grated fresh coconut (optional)
• 2 cups Cooked rice
• 0.125 teaspoon Salt (optional, low-sodium as per preference)
• 1 tablespoon Fresh cilantro (chopped, for garnish)

Directions

Step 1

Rinse the toor dal thoroughly under cold water until the water runs clear. Soak the dal in water for 20 minutes, then drain.

Step 2

In a pressure cooker or a deep pot, combine the drained toor dal, 3 cups of water, and turmeric powder. Cook until the dal is soft and easily mashable (approximately 3 whistles on a pressure cooker or 25 minutes on the stovetop).

Step 3

Once cooked, mash the lentils lightly with a spoon or whisk and set aside.

Step 4

In a small pan or tadka pan, heat ghee (or neutral oil) over medium heat. Add cumin seeds and let them sizzle until aromatic, about 30 seconds.

Step 5

Add the asafoetida, slit green chili, and curry leaves to the pan. Stir for 30 seconds until the spices release their aroma.

Step 6

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

Step 7

Add the remaining 0.5 cup of water to the dal to adjust the consistency. Bring the mixture to a gentle boil and simmer for 5 minutes.

Step 8

Optionally, stir in low-sodium salt to taste and garnish with grated fresh coconut and chopped cilantro.

Step 9

Serve the Varan warm over steamed rice (bhat) for a wholesome, low-sodium meal.

Nutrition Facts

Serving size	(1465.1g)

Amount per serving	% Daily Value*
Calories	1281.1

Total Fat 11.9g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 0g
Cholesterol 11.1mg	0%
Sodium 347.8mg	0%
Total Carbohydrate 241.3g	0%
Dietary Fiber 33.6g	0%
Total Sugars 6.1g
Protein 55.7g	0%

Vitamin D 0IU	0%
Calcium 256.0mg	0%
Iron 14.6mg	0%
Potassium 3124.1mg	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: 8.3%

Protein: 17.2%

Carbs: 74.5%