Indian Mango Dal Recipe

Indian Mango Dal Recipe: Indian Mango Dal is a delightful combination of tangy raw mangoes and creamy lentils, creating a comforting dish that perfectly balances sourness and warmth. This traditional South Indian recipe is a staple during the summer months when raw mangoes are in season. The dish is known for its simple ingredients, quick preparation, and irresistible flavor that pairs wonderfully with steamed rice or soft rotis.

Indian Mango Dal Recipe

The tartness of the mangoes, blended with the subtle spices and smooth texture of cooked lentils, makes it a wholesome and satisfying meal. Rich in protein, fiber, and essential vitamins, Indian Mango Dal not only tantalizes your taste buds but also offers numerous health benefits. It’s a go-to comfort food in many Indian households, especially during hot days when light yet nourishing meals are preferred. Whether you’re new to Indian cooking or a seasoned cook, this easy-to-follow recipe will surely become a favorite in your kitchen.

Ingredients for Indian Mango Dal

Main Ingredients

• Toor Dal (Pigeon Pea Lentils): 1 cup
• Raw Mango: 1 medium-sized (peeled and chopped)
• Turmeric Powder: ½ teaspoon
• Salt: To taste
• Water: 3-4 cups

  

For Tempering (Tadka)

• Oil or Ghee: 2 tablespoons
• Mustard Seeds: 1 teaspoon
• Cumin Seeds: 1 teaspoon
• Dry Red Chilies: 2
• Green Chilies: 2 (slit)
• Garlic Cloves: 4-5 (crushed)
• Curry Leaves: 10-12
• Asafoetida (Hing): A pinch
• Red Chili Powder: 1 teaspoon (optional)

Optional Ingredients

• Jaggery: 1 teaspoon (for a subtle sweetness)
• Coriander Leaves: For garnishing

Step-by-Step Cooking Process

Step 1: Prepare the Dal

• Wash the Toor Dal thoroughly under running water until the water runs clear.
• Soak the dal for 20-30 minutes to reduce cooking time (optional but recommended).
• Cook the dal in a pressure cooker with 3 cups of water, turmeric powder, and a pinch of salt. Cook for 3-4 whistles. If using a pot, simmer until the dal is soft and mushy.

Step 2: Prepare the Mango

• Peel and chop the raw mango into medium-sized pieces. If you prefer extra tanginess, keep the mango seed while cooking.
• Add the chopped mango to the cooked dal along with an additional cup of water.
• Simmer the mixture on low heat until the mango pieces are tender (about 10-15 minutes).

  

Step 3: Tempering (Tadka)

• Heat oil or ghee in a small pan.
• Add mustard seeds and let them splutter.
• Add cumin seeds, dry red chilies, and asafoetida.
• Sauté the crushed garlic until golden brown.
• Add curry leaves and green chilies for aroma.
• Optional: Add red chili powder for extra heat.
• Pour the tempering over the cooked dal and mix well.

Step 4: Final Touches

• Adjust salt and consistency as needed. Add water if it’s too thick.
• Simmer for 5 minutes to let the flavors meld together.
• Garnish with chopped coriander leaves.
• Serve hot with steamed rice or chapati.

Health Benefits of Indian Mango Dal

• Rich in Protein: Toor dal is a great source of plant-based protein, essential for muscle repair and growth.
• Vitamin C Boost: Raw mangoes are packed with vitamin C, enhancing immunity and skin health.
• Good for Digestion: Cumin, garlic, and asafoetida improve digestion and reduce bloating.
• Low in Calories: Mango dal is light yet satisfying, making it perfect for weight management.
• Rich in Antioxidants: Ingredients like curry leaves and mustard seeds offer antioxidants that combat oxidative stress.

Tips for Making Perfect Mango Dal

• Choose a firm raw mango for the right balance of tanginess.
• Adjust the sourness by varying the quantity of mango.
• Soak the dal for quicker cooking and a creamier texture.
• Use ghee for tempering for a richer flavor.
• Add jaggery if the mango is too sour to balance the flavors.
• Don’t overcook the mango to retain its texture.

Variations of Mango Dal

• Andhra-Style Mango Pappu: Spicier with the addition of green chilies and extra garlic.
• Sweet and Tangy Version: Includes jaggery for a sweet twist.
• With Coconut: Add grated coconut for a creamy variation.
• With Different Lentils: Use moong dal or masoor dal for a lighter version.
• Tempering Variations: Use mustard oil for a different flavor profile.

Serving Suggestions

• Best paired with: Steamed rice, ghee, and a side of pickle.
• Goes well with: Chapatis, dosas, and even quinoa.
• Accompaniments: Papad, salad, or roasted vegetables.

Storage and Reheating Tips

Storage

• Refrigerate leftovers in an airtight container for up to 3 days.
• Freeze for up to a month for longer shelf life.

Reheating

• Microwave: Heat on medium for 2-3 minutes.
• Stovetop: Reheat with a splash of water to restore consistency.

Nutrition Facts (Per Serving)

Indian Mango Dal is a delightful blend of tangy mangoes and hearty lentils, offering a comforting and nutritious meal. With its simple ingredients and easy cooking process, it’s a must-try dish that suits all palates. Whether you’re looking for a quick weekday dinner or a special weekend treat, Mango Dal is a versatile and flavorful choice.

Also Read: Indian-Spiced Kale and Chickpeas