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Indian Mango Dal

This is not like any other Indian foods I have had. Indian recipes vary depending on what region of India it comes from. This is a more traditional Southern India style dal that is sweet and more soup like. Even if you don’t like most Indian dishes you might like this one.This recipe includes a small amount of tumeric,cumin seeds,ginger,coriander and fresh cilantro to season gently cooked lentils and fresh mango. A less ripe mango will give the dish a tart flavor and the mango will hold its shape. Using a more ripe mango (mine was very ripe) will create a sweeter dal and the mango will break down creating a creamier consistency. Serve it over brown rice for a fabulous filling meal that is packed with fiber. This Indian dish is on the sweet side rather than spicy. I loved it!

Indian Mango Dal

  • 1 cup Red lentils
  • 4 cups water
  • 1/2 teaspoon ground turmeric
  • 1 tablespoon water
  • 1/2 teaspoon cumin seeds
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper
  • 1/2 cinnamon stick
  • 2 mangoes, peeled and diced
  • 1/2 cup chopped fresh cilantro

Place lentils in a colander and rinse until the water runs clear. Combine lentils, 4 cups water 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 water 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, 1/2 cinnamon stick and the remaining 1/2 teaspoon salt and cook, stirring, for 1 minute more. Add more water as needed to keep things from burning.

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. Remove cinnamon stick. Stir in cilantro.

Yield: 6 Servings  Serving Size: 1 cup

Adapted from Eating Well Jan/Feb 2010

See where I posted about this recipe here.


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2 comments

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  1. Jody - Fit at 54 says:

    That looks so amazing!!!!!!!!!!!!!!!!!!!!!! I want to see a cookbook & cooking channel from you! ;-)

  2. Lee at Veggie Quest says:

    This looks delightful! I love sweet curries, so I’ll have to give this one a go.Thanks for posting!

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