Dal is wonderful comfort food. Spiced lentils can be eaten alone or over rice, and they taste even better the next day. This dal has a little pizzazz in the form of mango.
Ingredients
- 1 cup yellow lentils
- 4 cups water
- ½ tsp. turmeric
- 1 tsp. salt, divided
- 1 Tbsp. canola oil
- ½ tsp. cumin seeds
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 1 Tbsp. minced fresh ginger
- ½ tsp. ground coriander
- ¼ tsp. cayenne pepper
- 2 mangoes, peeled and diced
- ½ cup chopped fresh cilantro
Directions
- Combine lentils, water, turmeric, and half of salt in a large saucepan. Bring to a boil. Reduce heat to a simmer, partially cover and cook, stirring occasionally until partially cooked (15 minutes).
- While lentils cook, heat oil in a large skillet over medium heat. Add cumin seeds and cook until fragrant and starting to brown (30 seconds).
- Add onion and cook, stirring, until soft and beginning to brown (4-6 minutes). Add garlic, ginger, coriander, cayenne, and the remaining half of salt and cook, stirring, until fragrant (1 minute).
- Stir the garlic mixture and mango into the lentils. Simmer, stirring occasionally, until the lentils are falling apart (10-15 minutes).
- Stir in cilantro to serve.
Nutrition Facts
6 servings per container
Serving Size 328 g
| Amount per serving | ||
|---|---|---|
| Calories | 215 | |
| % Daily Value* | ||
| Total Fat 3g | 4% | |
| Saturated Fat 0.5g | 0% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1g | ||
| Monounsaturated Fat 1.5g | ||
| Cholesterol 0mg | 0% | |
| Sodium 400mg | 17% | |
| Total Carbohydrate 40g | 15% | |
| Dietary Fiber 5.5g | 21% | |
| Total Sugars 17g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 18g | ||
| Protein 9g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 39.5mg | 4% | |
| Iron 2.6mg | 15% | |
| Potassium 460mg | 10% | |
| Vitamin A 67.4mcg | 8% | |
| Vitamin C 44.7mg | 50% | |
| Vitamin E 1.7mg | 15% | |
| Vitamin K 12.3mcg | 10% | |
| Thiamin 0.3mg | 25% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 3.2mg | 20% | |
| Vitamin B6 0.4mg | 25% | |
| Folate 206.1mcg | 52% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 0.6mcg | 4% | |
| Chloride 4.6mg | 0% | |
| Pantothenate 1mg | 20% | |
| Phosphorus 116.6mg | 10% | |
| Iodine 0.4mcg | 0% | |
| Magnesium 32.1mg | 8% | |
| Zinc 1.3mg | 10% | |
| Selenium 1.1mcg | 2% | |
| Copper 0.4mg | 45% | |
| Manganese 0.6mg | 25% | |
| Chromium 0mcg | 0% | |
| Molybdenum 0.9mcg | 2% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Water, Mango, Lentils, Onion, Canola Oil, Garlic, Cilantro, Ginger, Salt, Turmeric, Cumin, Cayenne Pepper, Coriander.
