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. Serve over rice, quinoa, or oat groats, add chopped spinach if you wish.

Yield: 6 Servings  Serving Size: 1 cup

Adapted from Eating Well Jan/Feb 2010