Indian Mango Dal

23 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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  • 1 cup yellow lentils
  • 4 cups water
  • 1 teaspoon salt, divided
  • 1/2 teaspoon ground turmeric
  • 1 tablespoon canola oil
  • 1/2 teaspoon cumin seeds
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper
  • 2 mangoes, peeled and diced
  • 1/2 cup chopped fresh cilantro

Preparation

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  1. 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.
  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 1/2 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; 1343 IU vitamin A; 44 mg vitamin C; 42 mg calcium; 4 mg iron; 397 mg sodium; 577 mg potassium
  • Nutrition Bonus: Folate (45% daily value), Vitamin C (40% dv), Iron (20% dv), Vitamin A (15% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 1 fruit, 1 lean meat, 1/2 fat

Reviews 23

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. Pros: NULL Cons: NULL
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.
January 08, 2013
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By: EatingWell User
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
February 08, 2012
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By: EatingWell User
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 Cons: NULL
November 29, 2011
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By: EatingWell User
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