Indian Mango Dal
From EatingWell: 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.
- 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
- 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.
- 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.
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
More From EatingWell
These healthy fruit bars are the perfect snack to put in your...
Celebrate summer with our summer dessert recipes made with...This collection of healthy potluck recipes is full of crowd-...These healthy bean salad recipes bring fresh summery life to the...
Brownies and blondies are crowd-pleasing desserts for any...
Our low-calorie pasta salad recipes will be a favorite dish...
Whether you're looking for a quick breakfast or a refreshing...
A tall glass of iced tea on a hot day is refreshing, and it...
If you’re in a rush and thinking about skipping breakfast,...
Using healthy ingredients such as nuts, dried fruit and whole...
Spinach might have made Popeye strong, but what he probably...
There’s no better way to celebrate Mother’s Day than by...
Sunscreen helps keep your skin healthy and beautiful,...
Save your waistline and your wallet with these quick and...
Our breakfast casserole recipes are a satisfying way to start...
We love Mexican meals, but often the differences between...
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, vegetarian
- January/February 2010