Name: Indian Mango Dal
Cook time: 30 min
Total time: 40 min
Ingredients: 1 cup yellow lentils; 4 cups water; 1 teaspoon salt, divided; 0.5 teaspoon ground turmeric; 1 tablespoon canola oil; 0.5 teaspoon cumin seeds; 1 medium onion, chopped; 4 cloves garlic, minced; 1 tablespoon minced fresh ginger; 0.5 teaspoon ground coriander; 0.25 teaspoon cayenne pepper; 2 mangoes, peeled and diced; 0.5 cup chopped fresh cilantro

Indian Mango Dal

4.7

(17)

16 Reviews

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

Updated on August 16, 2019

Cook Time:

30 mins

Additional Time:

10 mins

Total Time:

40 mins

Servings:

Yield:

6 servings, about 1 cup each

Nutrition Profile:

Dairy-Free Gluten-Free Healthy Aging Healthy Immunity Healthy Pregnancy High Fiber Low Added Sugars Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

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

Directions

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.

Nutrition Facts (per serving)

205	Calories
3g	Fat
38g	Carbs
10g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 205
% Daily Value *
Total Carbohydrate 38g	14%
Dietary Fiber 10g	34%
Total Sugars 18g
Protein 10g	19%
Total Fat 3g	4%
Saturated Fat 0g	2%
Vitamin A 1343IU	27%
Vitamin C 44mg	49%
Folate 220mcg	55%
Sodium 397mg	17%
Calcium 42mg	3%
Iron 4mg	20%
Magnesium 50mg	12%
Potassium 577mg	12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.