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–+ servings
Green Mango Dal

Dal with Green Mango

169kcal
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Prep 30 minutes
Cook 45 minutes
Total 1 hour 15 minutes
Green Mango Dal is a bright and tangy variation of classic Indian dal. Made with split pigeon pea lentils (toor dal) and grated raw mango, this simple dish follows the traditional method of simmered lentils finished with a fragrant tadka of cumin, mustard seeds, garlic, and curry leaves. The green mango melts into the lentils, adding a refreshing sourness that pairs perfectly with steamed rice.
Servings 6 portions
Course Accompaniment, Entree
Cuisine Indian

Ingredients

  • 1 cup Split Pigeon Peas Toor Dal
  • 1 Green Mango
  • 1 tbsp Minced Garlic
  • 1 pinch Asafetida
  • 1/2 tsp Mustard Seeds
  • 1/2 tsp Cumin Seeds
  • 2 sprigs Curry Leaves
  • 1.5 tsp Salt adjust to taste
  • 3 tbsp Oil

Method

Preparation
  1. Peel the green mango and grate the flesh using the coarse side of a grater. Save any juices released during grating.
    Box Grater, Grated Cabbage
Cooking the Dal
  1. Rinse and soak the Toor Dal for about 30 minutes.
    Toor Dal, Split Pigeon Peas
  2. After soaking, drain the soaking water and boil the Toor Dal in 6 cups of water with 1 tsp Salt for about 30 minutes, or until it is soft and mashes easily. 
    Toor Dal, Split Pigeon Peas
    3. Adding the Salt to the Toor Dal while boiling, reduces the total cooking time.
  3. Add the grated Green Mango to the pot, mix, and continue simmering on low for another 5 minutes.
    Toor Dal, Grated Mango
Tempering (Tadka)
  1. Heat about 1.5 tbsp Oil on medium heat in a heavy-bottomed pot and add the Cumin Seeds and Mustard Seeds.
    Mustard Seeds, CuminSeeds
  2. When the seeds start to sizzle and crackle add the Curry Leaves, Minced Garlic, and Asafetida. Lower the heat to prevent the Cumin Seeds from burning, mix and fry for about a minute until the Garlic browns.
    Tadka, Cumin Seeds, Mustard Seeds, Garlic, Curry Leaves
  3. Pour the cooked toor dal with the grated green mango into the pot and mix well so the oil and spices combine with the dal.
    Toor Dal
  4. Serve the Green Mango Dal hot with plain steamed rice.
    Like most dal, it also tastes wonderful eaten simply in a bowl on its own, with a spoon and perhaps a small piece of bread on the side.
    Green Mango Dal

Nutrition

Calories169kcalCarbohydrates21gProtein6gFat8gSaturated Fat1gPolyunsaturated Fat2gMonounsaturated Fat5gTrans Fat0.03gSodium603mgPotassium74mgFiber5gSugar5gVitamin A376IUVitamin C13mgCalcium25mgIron1mg

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