7 Flavorful Low Sodium Meals You Can Enjoy Every Day

1. Vegetable Oats Upma

Start your day with a bowl of vegetable oats upma packed with carrots, peas, beans and capsicum. Use ginger, curry leaves, mustard seeds and coriander for flavor instead of relying heavily on salt. Oats also provide fibre, which can support heart health.

2. Moong Dal and Vegetable Khichdi

A comforting bowl of moong dal khichdi can be made healthier with plenty of vegetables such as spinach, carrots, peas and bottle gourd. Add cumin, turmeric, ginger and coriander to boost flavour while keeping added salt low.

3. Grilled Paneer and Vegetable Bowl

Combine grilled paneer with colourful vegetables such as bell peppers, tomatoes, cucumber and leafy greens. Season with lemon juice, black pepper, roasted cumin and fresh coriander for a flavourful meal without needing much salt.

4. Chickpea and Vegetable Salad

Chickpeas make an excellent base for a filling salad. Toss them with cucumber, tomatoes, onions, carrots and fresh coriander. Add lemon juice, roasted cumin powder and a little black pepper for a refreshing dressing.

5. Dal With Garlic and Herbs

Give a simple bowl of dal a flavour makeover with garlic, cumin, ginger, turmeric and fresh coriander. Instead of adding extra salt, use lemon juice or a small amount of tomato to bring brightness to the dish.

6. Brown Rice Vegetable Stir-Fry

Use cooked brown rice with vegetables such as broccoli, beans, carrots, mushrooms and capsicum. Season with garlic, ginger, pepper, chilli and fresh herbs. Avoid heavily salted sauces and packaged seasonings, which can add considerable sodium.

7. Homemade Vegetable Soup

A homemade vegetable soup is an easy way to enjoy a light, nourishing meal. Use tomatoes, carrots, spinach, beans and pumpkin, and flavour it with garlic, pepper, herbs and spices. Making soup at home also gives you better control over the amount of salt.

Simple Ways to Add More Flavour With Less Salt

You do not need to depend on the salt shaker to make food tasty. Try lemon juice, vinegar, garlic, ginger, coriander, mint, cumin, turmeric, black pepper and chilli. Roasting or grilling vegetables can also bring out their natural sweetness and flavour.

It is also worth checking food labels, as packaged soups, sauces, instant noodles, chips, pickles and ready-to-eat foods can contain significant amounts of sodium.

A low-sodium diet can still be full of variety and flavour. Focus on fresh vegetables, whole grains, beans, pulses and other minimally processed foods, while using herbs, spices and citrus to make meals more enjoyable. Small changes in everyday cooking can make healthy eating easier to maintain.