Indian Mango Dal - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

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.
Nutritional analysis per serving: Calories 215; Total Fat 3g (4% Daily Value); Saturated Fat 0.5g (0% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 400mg (17% DV); Total Carbohydrate 40g (15% DV); Dietary Fiber 5.5g (21% DV); Total Sugars 17g; Includes 0g Added Sugars (0% DV); Protein 9g; Vitamin D 0% DV; Calcium 4% DV; Iron 15% DV; Potassium 10% DV; Folate 50% DV; Vitamin C 50% DV; Copper 45% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/indian-mango-dal/
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