Rating: 4.7 stars
27 Ratings
  • 5 star values: 19
  • 4 star values: 8
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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; carbohydrates 37.6g; dietary fiber 9.5g; sugars 17.5g; fat 3.2g; saturated fat 0.3g; vitamin a iu 1343.3IU; vitamin c 44mg; folate 220.1mcg; calcium 42.2mg; iron 3.6mg; magnesium 49.8mg; potassium 577.4mg; sodium 397.2mg; thiamin 0.2mg.
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Reviews (11)

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
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
11/02/2017
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
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
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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
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
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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
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
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