Indian Mango Dal

  • Active Time 30m
  • Total Time 40m

6 servings, about 1 cup each

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

  • 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

directions

Place the lentils in a colander and rinse until the water runs clear. Combine the 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 the oil in a large nonstick skillet over medium heat. Add the cumin seeds and cook until fragrant and starting to brown, about 30 seconds. Add the onion; cook, stirring, until soft and beginning to brown, 4 to 6 minutes. Add the 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 the cilantro.

Recipe reprinted by permission of Publisher. All rights reserved.

RecID 10215

nutrition information per serving

186 calories; 3g total fat; 0g total saturated fat; 0mg cholesterol; 398mg sodium; 0g carbohydrates; 9g fiber; 9g protein

These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.

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