This healthy red lentil curry is well-seasoned, hearty, and delicious. Instead of using salt, this recipe instead calls for a number of flavorful spices, and instead of oil, the onions are cooked in water. Simple and easy-to-make.

Healthy Low-Sodium Red Lentil Curry [Vegan]



Cooking Time




  • 1 cup dried red lentils
  • 2 cups water
  • 1 large onion, chopped
  • 1 teaspoon minced garlic
  • 1/4 cup water
  • 2 tablespoons red curry paste
  • 1/2 teaspoon garam masala
  • 1 teaspoon curry powder
  • 1/2 teaspoon turmeric
  • 1 teaspoon powdered ginger
  • 1 14-ounce can of tomato purée
  • 1 teaspoon sugar
  • Cayenne pepper, to taste
  • 1 tablespoon snipped fresh basil
  • 2 cups cooked rice, for serving
  • A few tablespoons chopped  fresh cilantro (optional)


  1. Cook the lentils in the 2 cups of water until tender, about 30-45 minutes.
  2. Place the 1/4 cup water into a frying pan with the onions and garlic and cook until translucent, about 7-10 minutes.
  3. Add the curry paste, garam masala, curry powder, turmeric, ginger, tomato purée, and sugar. Cook until heated through, about 2 minutes.
  4. Add the cayenne pepper to taste along with the snipped basil.
  5. Serve over rice with chopped fresh cilantro.