Indian Mango Dal

Indian Mango Dal

26 Reviews
From: EatingWell Magazine, January/February 2010

More than 60 different types of dal (or dhal) are made across India. The basic dish contains lentils or other legumes flavored with aromatics and spices. Here, yellow lentils (toor dal) and mango are cooked in a more traditionally Southern India style—more souplike. Both ripe and underripe mango will work: less-ripe mango imparts a tart flavor and holds its shape, while riper mango breaks down more during cooking and gives the dish a sweeter taste. Serve over basmati rice or with roasted chicken.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 1 cup yellow lentils
  • 4 cups water
  • 1 teaspoon salt, divided
  • ½ teaspoon ground turmeric
  • 1 tablespoon canola oil
  • ½ teaspoon cumin seeds
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • ½ teaspoon ground coriander
  • ¼ teaspoon cayenne pepper
  • 2 mangoes, peeled and diced
  • ½ cup chopped fresh cilantro


  • Active

  • Ready In

  1. Place lentils in a colander and rinse until the water runs clear. Combine lentils, 4 cups water, ½ teaspoon salt and turmeric in a large saucepan. Bring to a boil. Reduce heat to a simmer, partially cover and cook, stirring occasionally, for 15 minutes.
  2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add cumin seeds and cook until fragrant and starting to brown, about 30 seconds. Add onion; cook, stirring, until soft and beginning to brown, 4 to 6 minutes. Add garlic, ginger, coriander, cayenne and the remaining ½ teaspoon salt and cook, stirring, for 1 minute more.
  3. Stir the garlic mixture and mangoes into the lentils. Return to a simmer; cook, stirring occasionally, until the lentils are falling apart, 10 to 15 minutes more. Stir in cilantro.

Nutrition information

  • Serving size: about 1 cup
  • Per serving: 205 calories; 3 g fat(0 g sat); 10 g fiber; 38 g carbohydrates; 10 g protein; 220 mcg folate; 0 mg cholesterol; 18 g sugars; 0 g added sugars; 1,343 IU vitamin A; 44 mg vitamin C; 42 mg calcium; 4 mg iron; 397 mg sodium; 577 mg potassium
  • Nutrition Bonus: Vitamin C (73% daily value), Folate (55% dv), Vitamin A (27% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 1 fruit, 1 lean meat, ½ fat

Reviews 26

March 12, 2019
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By: LauraHelderop
This is an absolutely easy and delicious dish! I added 1/4 cup of golden raisins and 1 tsp of curry powder for some extra punch. Would definitely make again (even my meat-loving husband raved about this dish)!
December 23, 2017
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By: judithlashof
I agree with those that recommend adding golden raisins. With all the water the recipe calls for it’s a bit thin—fine over rice or as a soup, but if you plan to eat it with a fork or with naan use less water.
November 02, 2017
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By: Lena
I left out the chillis as I was experimenting dishes for my 16 month old son, he loved it!!!! we all loved it and I’ll definitely be making this again.
May 08, 2016
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By: EatingWell User
An easy to make knock-em-dead-delicious recipe If you like curry dishes, this is going to make you happy. The flavors are divine: the nutritional value is excellent. What's not to like? Like others, I use frozen mango (and I toss the into the pot without defrosting them ... not problem either). I'm also not fussy about the color of the lentils: I use what I have on hand. I also add between 2-4 tbsp. curry powder because I'm addicted to the stuff and the recipe doesn't have enough curry flavor for MY taste, but it could be plenty for yours. When I'm in the mood, I also toss in some golden raisins (about 1/4 c) which adds a nice additional level of flavor. I cook up a pot of brown basmati rice while I'm prepping the dal dish. When the rice is done, I add about 3 c. to the lentil mango mix, so I wind up with an Indian Mango Dal Stew. It's fabulous on its own, but you can knock it out of the park by passing around some Mango Chutney. This pairs nicely with a light salad. I've served this at several dinner parties and 1) never have leftovers if there are 6 guests of more and 2) am invariably asked for the recipe. For hubby and me, this will last for several days in the 'fridge and seems to get better each day. I keep some organic chicken broth around to add to the leftovers so there's always tasty juice as part of the dish. IMO, you can't go wrong with this dish if you happen to like Indian flavors. Pros: Easy to make, impressive to guests and family Cons: None!
October 05, 2015
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By: EatingWell User
Delicious! This is an excellent recipe. I would only tweak it by adding either more mango, or a little lime juice. It's warm and spicy, needs a little sweet / tartness to balance it. Maybe some honey and lime would go nicely here. Pros: Warm and spicy, healthy and low-fat Cons: Not enough sweetness / flavor
June 17, 2015
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By: EatingWell User
SPICEY - but good! I had to go buy the spices, but I was excited to try this recipe because I had mangos on hand. I ended up altering it a lot, just due to my lack of foresight. I had to buy black, pre-cooked lentils, no yellow at the store, forgot ginger, one mango was bad and I only had half of an onion. I also had to use my grinder to do the coriander since the store didn't already have ground, so that wasn't super fine. Honestly, besides the heat/spicyness of the dish, it was fun to make and turned out relatively well! Pros: Yummy mango, easy Cons: Didn't have spices on hand
June 26, 2014
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By: EatingWell User
New fav lentil recipe Amazingly good! Will be make many times in this household. Pros: Easy, Yummy, Healthy Cons: None
August 12, 2013
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By: Jilary
Great use of fresh mango Mangos are in season right now, and they are amazing! I couldn't decide between green mango and mature mango, so I used one of each, and it was fantastic! Like many others, I couldn't find yellow lentils, so I used green, but otherwise followed the recipe exactly. I loved the sweetness of the mango paired with the spices. I served it over Madagascar pink rice, which has nice flavor and texture.
April 16, 2013
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By: EatingWell User
Very tasty and healthful This is so, so good. A little sweet from the mango, a good, tender bite from the lentils, a winning combo, for me! Pros: Delicious, healthful, full of fiber Cons: Hard to find yellow lentils, so I used other lentils.
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