Green Mango Masoor Dal Recipe
Introduction:
Green Mango Masoor Dal is a vibrant and flavorful North Indian dish that combines the earthy goodness of masoor dal (lentils) with the tangy punch of raw mango. The addition of various spices like cumin, mustard seeds, fennel, and nigella seeds (kalonji) makes this dish incredibly aromatic and rich in flavors. Perfect for a comforting dinner, this dal is high in protein, making it a nutritious choice for vegetarians. Paired with steamed rice or hot Tawa parathas, this dish can become the star of your dinner table.
Recipe Details:
| Attribute | Details |
|---|---|
| Cuisine | North Indian |
| Course | Dinner |
| Diet | High Protein, Vegetarian |
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Total Time | 30 minutes |
| Servings | 4 servings |
Ingredients:
| Ingredient | Quantity |
|---|---|
| Masoor Dal (Whole) | 1 cup |
| Raw Mango (cubed) | 1/2 cup |
| Green Chillies (slit) | 2 pieces |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
| Mustard Oil | 2 tablespoons |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| Mustard Seeds | 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 Chilli | 3-4 pieces |
Instructions:
-
Prepare the Masoor Dal:
- Start by thoroughly cleaning and washing the masoor dal in cold water to remove any impurities.
- Place a pressure cooker on medium heat and add the washed masoor dal along with 2 and a half cups of water. Season the dal with salt, turmeric powder, and slit green chillies. Adjust the number of green chillies based on your spice preference.
- Bring the mixture to a boil, and once it starts boiling, add the cubed raw mango into the pressure cooker. Give it a quick stir, then cover the lid and cook for 1-2 whistles or until the dal and mango are tender. The tangy mango will soften and infuse its flavor into the dal.
-
Adjust the Consistency:
- Once the pressure cooker cools down and the steam is released, open the lid. If the dal has thickened too much, adjust the consistency by adding a little water. Stir well and return the cooker to the flame.
- Bring it to a gentle boil and let it simmer for about 2-3 minutes, allowing all the flavors to meld together.
-
Prepare the Tempering (Tadka):
- For the tempering, place a Tadka Pan (or a small frying pan) on medium heat. Add mustard oil and heat it until it reaches a smoky point.
- Once the oil is hot, add cumin seeds, mustard seeds, kalonji, and fennel seeds to the pan. Allow these spices to crackle for a few seconds, releasing their aromas.
- Add the broken dry red chillies to the tempering and fry for another 20-30 seconds, making sure the spices don’t burn but instead infuse the oil with their flavors.
-
Combine and Serve:
- Pour the prepared tempering over the cooked dal, stirring to incorporate the spices.
- Turn off the heat and give the dal one final stir to mix in all the flavors.
- Serve the Green Mango Masoor Dal hot, paired with steamed rice or Tawa parathas for a complete meal.
Nutritional Information (Per Serving):
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 180 kcal |
| Protein | 10g |
| Carbohydrates | 35g |
| Fat | 7g |
| Fiber | 8g |
| Sodium | 250mg |
| Vitamin C | 15% of Daily Value |
Tips for the Perfect Green Mango Masoor Dal:
- Mango Selection: Choose raw, firm green mangoes for the best results. They add a tangy kick that balances the richness of the dal.
- Consistency: Adjust the water content to make the dal thinner or thicker, depending on your preference.
- Spice Level: If you prefer less spice, reduce the number of green chillies or remove the seeds of the dry red chillies before adding them to the tempering.
- Storage: This dal can be stored in the refrigerator for up to 2-3 days. Reheat before serving.
Enjoy this hearty, comforting, and nutritious Green Mango Masoor Dal as part of your everyday meals! Its delightful flavors and high-protein content make it an excellent choice for vegetarians and dal lovers alike.
