Green Mango Masoor Dal Recipe: A Flavorful North Indian Delight
Green Mango Masoor Dal is a traditional North Indian dish that beautifully blends the earthy flavors of red lentils with the tangy kick of raw mangoes. A perfect combination of spicy, sour, and savory notes, this recipe is simple yet packed with bold flavors. It is an excellent choice for a high-protein vegetarian dinner, rich in taste and nutrition. The addition of green chilies adds heat, while mustard oil lends an aromatic punch that complements the earthy dal perfectly. Whether paired with steamed rice or Tawa parathas, this dish is sure to delight your taste buds.
Ingredients for Green Mango Masoor Dal
| Ingredient | Quantity |
|---|---|
| Masoor Dal (Whole) | 1 cup |
| Raw Mango (Cubed) | 1/2 cup |
| Green Chilies (Slit) | 2 |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
| Mustard Oil | 2 tablespoons |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| Mustard Seeds (Rai/Kadugu) | 1/2 teaspoon |
| Kalonji (Onion Nigella Seeds) | 1/4 teaspoon |
| Fennel Seeds (Saunf) | 1/2 teaspoon |
| Methi Seeds (Fenugreek Seeds) | 1/4 teaspoon |
| Dry Red Chilies | 3-4 |
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Serves: 3-4
Allergen Information
This recipe contains mustard oil and mustard seeds, which may be allergens for some individuals. Additionally, the dal contains lentils, which can cause digestive discomfort in people sensitive to legumes. Always check ingredient labels if you have known allergies.
Dietary Preferences
- High-Protein Vegetarian: This dish is rich in plant-based protein from the masoor dal (lentils), making it an excellent choice for vegetarians and vegans.
- Gluten-Free: This recipe is naturally gluten-free, making it suitable for those following a gluten-free diet.
- Low-Fat: Using minimal oil and including the nutritious ingredients such as raw mango, this dish can fit into a low-fat diet.
Instructions
1. Preparing the Dal:
- Begin by thoroughly rinsing the masoor dal under cold water to remove any impurities.
- In a pressure cooker, combine the washed dal with 2.5 cups of water, turmeric powder, slit green chilies, and salt.
- Bring it to a boil on medium heat. Once boiling, add the cubed raw mango pieces into the dal. Raw mangoes add a refreshing tang that balances the flavors of the lentils.
- Cover the pressure cooker and cook the dal for 1-2 whistles, or until the dal is soft and cooked through.
2. Adjusting the Consistency:
- Once the pressure naturally releases, open the cooker. Check the consistency of the dal; if it’s too thick, add a little more water to reach your desired texture.
- Place the cooker back on the stove, bring the dal to a boil, and let it simmer for 2-3 minutes to allow the flavors to meld together.
3. Making the Tempering (Tadka):
- While the dal is simmering, heat a tadka pan (small frying pan) over medium heat.
- Add mustard oil to the pan. Heat it until it starts to smoke lightly — this helps in releasing the deep, aromatic flavors of the oil.
- Add cumin seeds, mustard seeds, kalonji (nigella seeds), fennel seeds, and fenugreek seeds into the hot oil. Allow the seeds to crackle and pop for a few seconds.
- Break the dry red chilies and add them to the pan. Fry for another 30 seconds, allowing the oil to absorb all the flavors.
4. Final Assembly:
- Pour the sizzling tempering directly over the dal, letting the hot oil and spices infuse the dish with rich aromas.
- Stir the dal gently to mix in the tempering and enhance the flavors. Turn off the heat.
5. Serving:
- Serve the Green Mango Masoor Dal hot with steamed rice or Tawa parathas for a hearty meal. The dal’s tangy, spicy, and earthy flavors pair perfectly with either accompaniment.
Tips & Variations:
- Adjust the Spice Level: If you prefer a milder version, reduce the number of green chilies or remove the seeds from the chilies before adding them to the dal.
- Additional Vegetables: Feel free to add other vegetables like carrots, potatoes, or tomatoes to make the dal more substantial.
- Vegan Option: This recipe is naturally vegan, but you can make it richer by using ghee or coconut oil in place of mustard oil for a different flavor.
- Sourness: The raw mango adds a distinct tartness. If you prefer a less sour flavor, adjust the quantity of mango or add a bit of sugar to balance it.
Allergen Information:
This dish contains mustard oil and mustard seeds, which may be allergens for some individuals. People with legume sensitivities should also be cautious of the masoor dal.
Conclusion
Green Mango Masoor Dal is a delightful and nutritious North Indian dish that showcases the wonderful marriage of lentils and raw mangoes. The use of aromatic spices and tempering gives the dal a unique flavor profile, making it a standout dish on any dinner table. It’s quick to prepare, making it an ideal weeknight meal, and it’s packed with protein, fiber, and healthy fats, ensuring both taste and nutrition in every bite. Whether you’re enjoying it with steaming rice or warm parathas, this dish is sure to become a new favorite in your culinary repertoire!
