Healthy Recipes Healthy Regional Recipes Healthy Indian Recipes Indian Mango Dal 4.7 (17) 16 Reviews More than 60 different types of dal (or dhal) are made across India. The basic dish contains lentils or other legumes flavored with aromatics and spices. Here, yellow lentils (toor dal) and mango are cooked in a more traditionally Southern India style--more souplike. Both ripe and underripe mango will work: less-ripe mango imparts a tart flavor and holds its shape, while riper mango breaks down more during cooking and gives the dish a sweeter taste. Serve over basmati rice or with roasted chicken. By Stacy Fraser Stacy Fraser Stacy Fraser is an independent culinary professional based in Charlotte, Vermont. She was a kitchen manager at Burlington’s Penny Cluse Cafe for five years before joining the team at EatingWell, where she was test kitchen manager for 13 years. EatingWell's Editorial Guidelines Updated on April 22, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Sylvia Geiger, M.S., RD Reviewed by Dietitian Sylvia Geiger, M.S., RD As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves. EatingWell's Editorial Guidelines Rate PRINT Share Trending Videos Close this video player Cook Time: 30 mins Additional Time: 10 mins Total Time: 40 mins Servings: 6 Yield: 6 servings, about 1 cup each Nutrition Profile: Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low Added Sugar High-Fiber Vegan Vegetarian Gluten-Free Jump to Nutrition Facts Ingredients 1 cup yellow lentils 4 cups water 1 teaspoon salt, divided ½ teaspoon ground turmeric 1 tablespoon canola oil ½ teaspoon cumin seeds 1 medium onion, chopped 4 cloves garlic, minced 1 tablespoon minced fresh ginger ½ teaspoon ground coriander ¼ teaspoon cayenne pepper 2 mangoes, peeled and diced ½ cup chopped fresh cilantro Directions 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. 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. 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. Originally appeared: EatingWell Magazine, January/February 2010 Rate It Print Nutrition Facts (per serving) 205 Calories 3g Fat 38g Carbs 10g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size about 1 cup Calories 205 % Daily Value * Total Carbohydrate 38g 14% Dietary Fiber 10g 34% Total Sugars 18g Protein 10g 19% Total Fat 3g 4% Saturated Fat 0g 2% Vitamin A 1343IU 27% Vitamin C 44mg 49% Folate 220mcg 55% Sodium 397mg 17% Calcium 42mg 3% Iron 4mg 20% Magnesium 50mg 12% Potassium 577mg 12% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved