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Indian Mango Dal

:  January/February 2010

Your rating: None Average: 4.4 (54 votes)

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.


READER'S COMMENT:
"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...
Indian Mango Dal Recipe

Makes: 6 servings, about 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Healthy weight | Heart healthy | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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

Per serving: 186 calories; 3 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 9 g protein; 9 g fiber; 398 mg sodium; 511 mg potassium.

Nutrition Bonus: Folate (45% daily value), Vitamin C (40% dv), Iron (20% dv), Vitamin A (15% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 fruit, 1 lean meat, 1/2 fat


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Recipe Categories

Ethnic/Regional
Indian
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
Gluten free
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
6
Main Ingredient
Beans/Legumes
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Budget
Vegan
Vegetarian
Type of Dish
Main dish, vegetarian
Publication
January/February 2010
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