Indian Mango Dal Recipe

Recipe By EatingWell

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.

4.9
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Vegdiet
25minstotal
25m.total
Indian Mango Dal
plan
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ingredients serve

Ingredients for Indian Mango Dal Recipe

  • 0.17 cup Yellow lentils
  • 0.67 cup Water
  • 0.17 teaspoon Salt, Divided
  • 0.08 teaspoon Ground turmeric
  • 0.17 tablespoon Canola oil
  • 0.08 teaspoon Cumin seeds
  • 0.17 Medium Onion, Chopped
  • 0.67 Cloves Garlic, Minced
  • 0.17 tablespoon Minced Fresh Ginger
  • 0.08 teaspoon Ground coriander
  • 1/25 teaspoon Cayenne pepper
  • 0.33 Mangoes, peeled and diced
Nutrition
value
30
calories per serving
2 g Fat< 1 g Protein2 g Carbs2 g FiberOther

Current Totals

  • Fat
    2g
  • Protein
    < 1g
  • Carbs
    2g
  • Fiber
    2g

MacroNutrients

  • Carbs
    2g
  • Protein
    < 1g
  • Fiber
    2g

Fats

  • Fat
    2g

Vitamins & Minerals

  • Calcium
    24mg
  • Iron
    1mg
  • Vitamin A
    191mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    < 1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    16mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    7mg
  • Vitamin E
    < 1mg
  • Copper
    < 1mcg
  • Magnesium
    27mg
  • Manganese
    1mg
  • Phosphorus
    12mg
  • Selenium
    1mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By EatingWell