Green Mango Dal Recipe
Servings: 4 people
Calories: 273kcal
Green Mango Dal is a delicious Indian-style lentil dish made using green raw mangoes, lentils, and a few spices. It is made especially in summers when mangoes are in season. Serve it with rice or chapati for a hearty meal.
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Ingredients
For The Dal
- 1 cup toor dal (pigeon peas)
- 1 teaspoon salt or to taste
- ½ teaspoon turmeric powder
- ½ cup peeled and sliced green mangoes
For The Tempering
- 3 tablespoons ghee
- ½ teaspoon mustard seeds
- 1 teaspoon cumin seeds
- ¼ teaspoon asafetida (hing)
- 2-3 whole dry red chilies
- ½ teaspoon Kashmiri red chili powder
- 2 tablespoons chopped cilantro (coriander leaves)
Instructions
Cook the Lentils
- Rinse toor dal with water and add it to an instant pot along with green mangoes, turmeric powder, and 3 cups of water.
- Tip – You can also add the mango pit while cooking the dal. It is fun to suck them once the dal is ready.
- Secure the lid and set the valve to the sealing position.
- Press PRESSURE COOK and set the timer to 10 minutes.
- Once the timer goes off, let the pressure release naturally for 10 minutes.
- Release the remaining pressure manually and open the lid of the instant pot.
- Mash the cooked dal lightly with the back of a ladle.
Temper The Dal
- Heat ghee in a large pan over medium heat.
- When the ghee is hot, add mustard seeds, cumin seeds, asafetida, and dry red chilies, and let them crackle for 4-5 seconds.
- Add red chili powder to the pan and immediately pour the cooked dal into the pan.
- Add some water to thin down the dal and salt and mix well.
- Check for salt and add more if needed.
- Bring the dal to a boil.
- Garnish with fresh coriander and serve hot with rice or phulka.
Notes
The method to cook the lentils in a traditional pressure is explained in the post above.
If your green mangoes are too tart, then you can reduce their amount a bit.
Nutrition
Calories: 273kcal | Carbohydrates: 29g | Protein: 13g | Fat: 12g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 29mg | Sodium: 590mg | Potassium: 481mg | Fiber: 15g | Sugar: 1g | Vitamin A: 99IU | Vitamin C: 2mg | Calcium: 34mg | Iron: 4mg