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.

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 2010

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Place lentils in a colander and rinse until the water runs clear. Combine lentils, 4 cups water, 1/2 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.

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  • 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 1/2 teaspoon salt and cook, stirring, for 1 minute more.

  • 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 Facts

205 calories; protein 9.6g 19% DV; carbohydrates 37.6g 12% DV; exchange other carbs 2.5; dietary fiber 9.5g 38% DV; sugars 17.5g; fat 3.2g 5% DV; saturated fat 0.3g 2% DV; cholesterolmg; vitamin a iu 1343.3IU 27% DV; vitamin c 44mg 73% DV; folate 220.1mcg 55% DV; calcium 42.2mg 4% DV; iron 3.6mg 20% DV; magnesium 49.8mg 18% DV; potassium 577.4mg 16% DV; sodium 397.2mg 16% DV; thiamin 0.2mg 20% DV.

Reviews (26)

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27 Ratings
  • 5 star values: 19
  • 4 star values: 8
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
03/12/2019
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)! Read More
Rating: 4 stars
12/24/2017
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. Read More
Rating: 5 stars
11/02/2017
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. Read More
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Rating: 4 stars
05/08/2016
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! Read More
Rating: 4 stars
10/05/2015
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 Read More
Rating: 4 stars
06/18/2015
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 Read More
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Rating: 5 stars
06/26/2014
New fav lentil recipe Amazingly good! Will be make many times in this household. Pros: Easy Yummy Healthy Cons: None Read More
Rating: 5 stars
08/12/2013
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. Read More
Rating: 5 stars
04/16/2013
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. Read More
Rating: 4 stars
01/08/2013
So delicious! I made this for weekly lunches and I'm in love. I used green lentils and ground ginger b/c it was what I had on hand. Aside from having to cook just a little longer the recipe went exactly as stated. It reheats well so leftovers are ok. Very comforting very tasty. This is definitely something you could serve to guests. Pros: Easy filling comforting inexpensive great as leftovers Cons: Can look kind of gross Read More
Rating: 5 stars
02/08/2012
Fabulous recipe with some tweaking Based on other reviews I used frozen mango cubes (which I defrosted prior to adding to the lentil mixture. Unable to find yellow lentils I used yellow split peas that were just as good. I found the seasoning a bit bland so I added 1 tsp. more of toasted cumin seeds and 1/2 cup more of chopped cilantro. Then it was perfect! Pros: cheap simple easy Read More
Rating: 5 stars
11/29/2011
Perfect accompaniment to turkey I took this dish to a Thanksgiving dinner as a side since I don't tend to like the traditionally bland sides. This dish was a huge success and the flavors paired perfectly with the turkey. For those who dont like mangoes in the dish all blended with the spices and cilantro you can barely tell they are mangoes; the sweetness and acid come through the most. I used yellow lentils and the whole dish was bright yellow with cilantro pieces throughout. I thought even more cilantro would have been better. Pros: Healthy unique interesting combination of flavors Cons: None Read More
Rating: 5 stars
10/30/2011
Popular with the entire family - including 8 and 10 year old. Read More
Rating: 5 stars
10/30/2011
I found this to be disappointingly bland espeically with all the great aromatics going into it:( It also takes WAY more than 40 minutes total to make unless you have killer knife skills (which I don't). Just prepping the ginger garlic onion and mango and picking through the lentils took 30 minutes alone. I usually love the E.W. stuff but this one was not a winner for me. Read More
Rating: 5 stars
10/30/2011
This is absolutely delicious and surprisingly easy. My girlfriend and I both adored it. It has a very bright quality. It was not quite a full meal for me so in the future I'd serve it alongside steamed veggies or leftover chicken. This took me more than 40 minutes but I think this is because I accidentally used Chana Dal rather than Toor Dal which is a slightly different legume. I'm guessing with the right lentil it would've been a much quicker meal. Read More
Rating: 5 stars
10/30/2011
Made this for some friends and they wouldn't leave until they had the recipe! It was absolutely delish! I made it again and added some chicken and that turned out great as well. Read More
Rating: 5 stars
10/30/2011
I used red lentils b/c I had them on hand and they cooked up very quickly. I felt like it "needed something" so added a 1/2 stick of cinnamon when the aromatics were tossed into the lentils. Yummy w/ the mango. No cilantro on hand but I squeezed fresh lemon juice over each serving. A light warm meal for a snow-bound East Coast blizzard night! Read More
Rating: 5 stars
10/30/2011
Made this during the US's east coast blizzard yesterday (after the power came back on). It was not as spicy as I thought it would be so upped the cumin and added a half of cinnamon stick which went well w/ the mango. I used red lentils because I had them and they cooked up very quickly. Substituting veggie broth for half or all of the water would give it more body too. No cilantro in the house so I squeezed lemon juice over each serving. A light warm meal perfect for a snow-bound evening. Read More
Rating: 5 stars
10/30/2011
I made this last night for my family and everyone from my 7 month old to my 3 year old to my husband and I LOVED it! I left out the hot spices for the kids but added in chili paste for my husband and I in our bowls. We tried it both ways (hot and mild) and really liked the flavor. The baby really liked his first lentil dish (blended up with brown rice for a lovely homemade baby food). Our 3 year old who is a good eater but does not like spicy things also really liked the flavor of the sweet and savory together. I broke up the work by doing the prep work ahead of time but I agree with the comment that it probably took longer than 40 minutes to prepare entirely. By getting presliced and peeled mango one could cut the prep work time but I definitely prefer using less ripe mangos in ours so I have to work with whole fruits. Read More
Rating: 5 stars
10/30/2011
Too sweet and not savory enough for my family's taste (although mangos we used were pretty firm). Read More
Rating: 5 stars
10/30/2011
I added chicken and served this over Basmati rice. Really delicious! I love the idea of adding cinnamon and next time I'll add more Cayenne. I started prepping around 5:150 while the lentils were simmering and we were ready to eat before 6:00. My husband and I both love all the aromatic spices. This is a keeper! Read More
Rating: 5 stars
10/30/2011
Like others I used red lentils because that was what I had on hand. I cut down on prep time by using frozen mango and used frozen cilantro cubes also. It comes together pretty quickly and I have made it several times. I find that I need to use 1/4 cup so or extra lentils to make it a little thicker. I have shared this recipe with several people and will continue to use it as a quick healthy cheap and meatless weeknight meal. Read More
Rating: 4 stars
10/29/2011
Easy weeknight Indian dinner We made this for dinner last night and even though I didn't have the right color lentils (I used green) and I didn't cook them long enough by accident it still came out delicious. I think it's a dish you could play with but the mangoes and cilantro were really a lovely bright complement to the rich-tasting spices. Pros: fast easy Read More
Rating: 5 stars
10/29/2011
A new favorite We loved making and eating this! The house smelled great from the aromatic ingredients and we loved all the different flavors packed into this dish! We went to 5 grocery stores (including Whole Foods) and couldn't find yellow lentils so we finally settled on some beige-colored ones from Safeway (they're just labled "Lentils " no specific color). It still tasted delicious but my husband has a lot of experience with Indian food and thinks yellow lentils would make it even better so we'll keep searching. We served it over basmati rice and paired it with beer and it was all I could do not to eat the whole pot! Pros: Easy amazing flavors Cons: Couldn't find yellow lentils Read More
Rating: 4 stars
10/29/2011
Easy and Tasty Used red lentils and 2 ripe mangos Great flavor served with rice and chicken. Read More
Rating: 4 stars
10/29/2011
Light yet comforting--a family-pleaser When the doctor asked my three-year-old daughter at a recent checkup what her favorite food was she replied "Mango dal!" I've sometimes fiddled with the aromatics to adjust to my family's taste adding cinnamon sticks and cardamom pods to the lentils as they cook; this really boosts the depth of the dish. I generally stick to milder spices and then the adults can add sriracha at the table. I serve it with whole-wheat naan for a bit of extra fiber. I've found that a mix of very ripe and less ripe mangos makes for a soft-yet-chunky texture and a sweet-and-tangy flavor. I did initially have a bit of trouble finding anything specifically called "yellow lentils " but finally settled on the Goya yellow split peas which are really the same thing. They do take a while to cook but I generally get them started and then do the rest of the prep. I also just use a garlic press and microplane my frozen ginger root right into the pan which saves a bit of time. This isn't a terribly filling dish--die-hard meat eaters might insist that it should be a side rather than a main--but it's so healthy that you really can up the serving size if you need to. We generally just make it more filling with brown basmati then fill out with naan and add fruit and cheese for dessert. Pros: Sweet flavor and soft texture is appealing to kids; spices can be adjusted to adult taste Cons: Might not satisfy die-hard meat eaters Read More