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Indian Mango Dal

Indian Mango Dal
This Recipe Is:

WebMD Recipe from EatingWell.com

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
Prep: 30 minutes | Total Time: 40 minutes
  • 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
  • medium onion, chopped
  • 4 cloves
    garlic, minced
  • 1 tablespoon
    minced fresh ginger
  • 1/2 teaspoon
    ground coriander
  • 1/4 teaspoon
    cayenne pepper
  • mangoes, peeled and diced
  • 1/2 cup
    chopped fresh cilantro
Instructions
  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.

 

Nutritional Information

Makes: 6 servings, about 1 cup each
  • Calories186
  • Fat3 g
    • Saturated fat0 g
  • Cholesterol0 g
  • Carbohydrates33 g
    • Dietary fiber9 g
  • Protein9 g
  • Sodium398 g
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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