Indian Mango Dal

By mikinsue

Nutrition

Per serving: 186 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 9 g protein; 9 g fiber; 398 mg sodium; 511 mg potassium.

Nutrition Bonus: Folate (45% daily value), Vitamin C (40% dv), Iron (20% dv), Vitamin A (15% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 fruit, 1 lean meat, 1/2 fat

Ingredients

• 1 * 1 cup yellow lentils
• 4 * 4 cups water
• 1 * 1 teaspoon salt, divided
• 1/2 * 1/2 teaspoon ground turmeric
• 1 * 1 tablespoon canola oil
• 1/2 * 1/2 teaspoon cumin seeds
• 1 * 1 medium onion, chopped
• 4 * 4 cloves garlic, minced
• 1 * 1 tablespoon minced fresh ginger
• 1/2 * 1/2 teaspoon ground coriander
• 1/4 * 1/4 teaspoon cayenne pepper
• 2 * 2 mangoes, peeled and diced
• 1/2 * 1/2 cup chopped fresh cilantro

Details

Servings 6
Preparation time 30mins
Cooking time 70mins
Adapted from eatingwell.com

Preparation

Step 1

1. 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.
2. 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.
3. 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.