Indian Mango Dal

Number of Servings: 6 (328g)
Active Time: 20 min.
Total Time: 35 min.

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

  1. 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).
  2. 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).
  3. 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).
  4. Stir the garlic mixture and mango into the lentils. Simmer, stirring occasionally, until the lentils are falling apart (10-15 minutes).
  5. Stir in cilantro to serve.

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 44.7mg 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.

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