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–+ servings
Green Mango Dal

Dal with Green Mango

169kcal
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Prep 15 minutes
Cook 1 hour
Total 1 hour 15 minutes
A simple toor dal cooked until tender and finished with spices and fresh green mango for natural acidity. Made using the same method as a basic dal, with the flavor adjusted by sour mango instead of tamarind or lemon.
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 to taste
  • 3 tbsp Oil

Method

Preparation
  1. Peel the mango and grate the flesh; save any juices that ooze out while grating.
    Box Grater, Grated Cabbage
Cooking the Dal
  1. Rinse and soak the Toor Dal for about 45 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 30-45 minutes, or until it is soft and mashes easily. 
    TIP: Adding the Salt to the Toor Dal while boiling, reduces the total cooking time.
    Toor Dal, Split Pigeon Peas
  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 in the boiled Toor Dal mixed with the grated Green Mango in to the pot.
    Toor Dal
  4. Mix the oil and spices well with the Dal and Green Mango Dal is ready!
    Enjoy with boiled rice or eat it plain.
    Green Mango Dal

Nutrition

Calories169kcalCarbohydrates21gProtein6gFat8gSaturated Fat1gPolyunsaturated Fat2gMonounsaturated Fat5gTrans Fat0.03gSodium603mgPotassium74mgFiber5gSugar5gVitamin A376IUVitamin C13mgCalcium25mgIron1mg

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