Indian Mango Dal
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 cup Yellow Lentils4 cups Water1 teaspoon Salt, divided1/2 teaspoon Ground Turmeric1 tablespoon Canola Oil1/2 teaspoon Cumin Seeds1 medium Onion, chopped4 cloves Garlic, minced1 tablespoon Minced Fresh Ginger1/2 teaspoon Ground Coriander1/4 teaspoon Cayenne Pepper3 cups Frozen Diced Mangoes, thawed1/2 cup Chopped Fresh Cilantro
Place lentils in a colander and rinse until the water runs clear. Combine Lentils, 4 cups Water, 1/2 teaspoon Salt and Turmeric in a large saucepan. Bring to a boil. Reduce heat to a simmer, partially cover and cook, stirring occasionally, for 15 minutes.
Meanwhile, heat oil in a large nonstick skillet over medium heat. Add Cumin Seeds and cook until fragrant and starting to brown, about 30 seconds. Add Onion; cook, stirring, until soft and beginning to brown, 4 to 6 minutes. Add Garlic, Ginger, Coriander, Cayenne and the remaining 1/2 teaspoon Salt and cook, stirring, for 1 minute more.
Stir the Garlic mixture and Mangoes into the Lentils. Return to a simmer; cook, stirring occasionally, until the lentils are falling apart, 10 to 15 minutes more. Stir in Cilantro.
Number of Servings: 4
Recipe submitted by SparkPeople user CHECKMATE13.
Meanwhile, heat oil in a large nonstick skillet over medium heat. Add Cumin Seeds and cook until fragrant and starting to brown, about 30 seconds. Add Onion; cook, stirring, until soft and beginning to brown, 4 to 6 minutes. Add Garlic, Ginger, Coriander, Cayenne and the remaining 1/2 teaspoon Salt and cook, stirring, for 1 minute more.
Stir the Garlic mixture and Mangoes into the Lentils. Return to a simmer; cook, stirring occasionally, until the lentils are falling apart, 10 to 15 minutes more. Stir in Cilantro.
Number of Servings: 4
Recipe submitted by SparkPeople user CHECKMATE13.
Nutritional Info Amount Per Serving
- Calories: 186.9
- Total Fat: 4.2 g
- Cholesterol: 0.0 mg
- Sodium: 591.7 mg
- Total Carbs: 35.0 g
- Dietary Fiber: 6.9 g
- Protein: 5.8 g
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