Indian Mango Dal

Number of Servings: 6 (328g)
Prep Time: 10 min.
Cook Time: 35 min.

Ingredients

  • 1 cup yellow lentils
  • 4 cups water
  • 1 tsp. salt, divided
  • ½ tsp. ground turmeric
  • 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

  1. Place lentils in a colander and rinse until the water runs clear. Combine lentils, 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 (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).
  3. Add onion; cook, stirring, until soft and beginning to brown (4-6 minutes).
  4. Add garlic, ginger, coriander, cayenne and the remaining 1/2 teaspoon salt and cook, stirring (1 minute).
  5. Stir the garlic mixture and mangoes into the lentils. Return to a simmer; cook, stirring occasionally, until the lentils are falling apart (10-15 minutes). Stir in cilantro.

Nutrition Facts

6 servings per container

Serving Size 328g

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 44.7mcg 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.

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