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Indian Mango Dal

 
Indian Mango Dal
98

It's easy to make, and it tastes delicious. There are lots of great flavors in this mango dal. Serve it with Indian naan bread bread or rice, a tasty and nutritious week-night meal. You can make it ahead, and simply reheat it.

Yield

6

servings

Prep

10

min

Cook

35

min

Ready

50

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

4 cups water
1 teaspoon salt
divided
½ teaspoon turmeric
ground
1 tablespoon canola oil
½ teaspoon cumin seeds
1 medium onions
chopped
4 cloves garlic
minced
1 tablespoon ginger
freshly minced
½ teaspoon coriander
ground
*
¼ teaspoon cayenne pepper
*
1 cup lentils
yellow
2 each mangos
peeled and diced
½ cup cilantro
freshly chopped

Directions

Put lentils in a colander and rinse until the water runs clear.

Add lentils, 4 cups water, ½ teaspoon salt and turmeric in a large saucepan and mix well.

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.

Stir in onion, cook, stirring, until soft and beginning to brown, about 5 minutes.

Then stir in garlic, ginger, coriander, cayenne and the remaining ½ 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.

Add cilantro and stir well.

Serve warm.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 288g (10.2 oz)
Amount per Serving
Calories 19312% of calories from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 405mg 17%
Total Carbohydrate 12g 12%
Dietary Fiber 12g 46%
Sugars g
Protein 19g
Vitamin A 12% Vitamin C 40%
Calcium 5% Iron 16%
* based on a 2,000 calorie diet How is this calculated?

 

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