Low Sodium Vegetable Dal Curry

Warm, hearty, and packed with wholesome vegetables, this Low Sodium Vegetable Dal Curry is a vibrant, flavor-filled delight that’s perfect for a healthy weeknight dinner. Made with protein-rich split red lentils (masoor dal) and a medley of fresh vegetables like carrots, zucchini, and spinach, this dish is brimming with nutrients and textures. The bold, aromatic flavors come from a carefully balanced blend of Indian spices, including cumin, coriander, garam masala, and turmeric, creating an irresistible curry without relying on added salt. With just 45 minutes from start to finish, this one-pot recipe is a quick, satisfying choice for anyone seeking a low-sodium and vegetarian meal option. Serve it with brown rice, quinoa, or whole-grain flatbread for a complete, heart-healthy meal bursting with flavor.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Split red lentils (masoor dal)
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 2 tablespoons Olive oil
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 2 medium Tomato, finely chopped
• 1 medium Carrot, diced
• 1 medium Zucchini, diced
• 2 cups Fresh spinach leaves
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 0.5 teaspoon Garam masala
• 0.25 teaspoon Cayenne pepper (optional)
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear. Set aside.

Step 2

In a medium pot, bring 4 cups of water to a boil. Add the lentils and turmeric powder. Lower the heat to a simmer and cook for 15-20 minutes, or until the lentils are soft and slightly mushy. Stir occasionally and remove any foam that forms on the surface. Set the cooked lentils aside.

Step 3

In a large skillet or saucepan, heat olive oil over medium heat. Add cumin seeds and mustard seeds, and sauté until they start to sizzle and pop, about 30 seconds.

Step 4

Add the chopped onion and sauté for 3-5 minutes, or until translucent. Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.

Step 5

Mix in the chopped tomatoes, carrots, and zucchini. Cook for 5-7 minutes, or until the vegetables begin to soften.

Step 6

Add ground coriander, ground cumin, garam masala, and cayenne pepper (if using). Stir the spices into the vegetables to coat them evenly.

Step 7

Pour the cooked lentils into the skillet with the vegetables. Mix well to combine. Simmer for 5 more minutes, allowing the flavors to meld together.

Step 8

Stir in the fresh spinach leaves and cook until wilted, about 2 minutes.

Step 9

Turn off the heat and add lemon juice. Stir well.

Step 10

Garnish with freshly chopped cilantro and serve warm. Pair with brown rice, quinoa, or whole-grain flatbread for a balanced meal.

Nutrition Facts

Serving size	(1869.5g)

Amount per serving	% Daily Value*
Calories	1182.3

Total Fat 34.2g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 151.1mg	0%
Total Carbohydrate 168.7g	0%
Dietary Fiber 33.2g	0%
Total Sugars 22.3g
Protein 61.7g	0%

Vitamin D 0IU	0%
Calcium 403.9mg	0%
Iron 23.8mg	0%
Potassium 3239.1mg	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: 25.0%

Protein: 20.1%

Carbs: 54.9%