Ambe Dal Recipe – A Traditional Maharashtrian Salad with Raw Mango & Chana Dal
Ambe Dal, a quintessential Maharashtrian delicacy, is a refreshing and protein-packed dish made with soaked chana dal (Bengal gram dal) and the tangy flavors of raw mango. This no-cook recipe is perfect as a side dish or even a light meal. With its simplicity, vibrant taste, and health benefits, it’s a favorite during the mango season and a great addition to any Maharashtrian Thali.
Ingredients
| Ingredient | Quantity | Notes |
|---|---|---|
| Chana dal (Bengal gram) | 1 cup | Soaked in water for 3-4 hours or until softened. |
| Raw mango (grated) | 1/2 mango | Adjust the quantity depending on the tartness of the mango. |
| Sugar | 1/2 teaspoon | Balances the tartness of the mango. |
| Salt | To taste | Enhances flavor. |
| Sunflower oil | 1 tablespoon | Neutral oil used for tempering. |
| Mustard seeds | 1/2 teaspoon | Adds a characteristic flavor to the tempering. |
| Cumin seeds (jeera) | 1/2 teaspoon | Complements the flavor of mustard seeds. |
| Curry leaves | 6 leaves | Fresh leaves preferred for an aromatic tempering. |
| Asafoetida (hing) | 1/4 teaspoon | Adds a subtle depth of flavor. |
| Dry red chilies | 2 (broken into pieces) | Adds a mild heat to the dish. |
Nutritional Information (Per Serving)
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 180 kcal | May vary based on portion size. |
| Protein | 9 g | High-protein dish. |
| Carbohydrates | 20 g | Provides sustained energy. |
| Dietary Fiber | 7 g | Good for digestion. |
| Fats | 5 g | Includes healthy fats from oil. |
| Vitamin C | 15 mg | From raw mango. |
| Iron | 2 mg | Beneficial for hemoglobin. |
Preparation Time
| Step | Duration |
|---|---|
| Soaking Time | 4-6 hours |
| Prep Time | 10 minutes |
| Cook Time | 15 minutes |
| Total Time | 25 minutes |
Instructions
Follow these step-by-step instructions to prepare the flavorful Ambe Dal:
-
Soak the Chana Dal
- Begin by washing the chana dal thoroughly under running water to remove any impurities.
- Soak the dal in sufficient water for 3-4 hours or until it softens slightly but retains a bite.
-
Grind the Chana Dal
- Once soaked, drain the water completely.
- Add the dal to a mixer or food processor and pulse it until coarsely ground. Ensure no water is added during grinding to maintain the right texture.
-
Prepare the Mango-Dal Mixture
- In a large mixing bowl, combine the coarsely ground dal with the grated raw mango.
- Add sugar, salt, and mix thoroughly until well combined. Adjust the tartness by adding more mango if needed.
-
Make the Tempering (Tadka)
- Heat sunflower oil in a small pan over medium flame.
- Add mustard seeds and let them crackle.
- Add cumin seeds, curry leaves, asafoetida (hing), and dry red chilies. Sauté for a few seconds until aromatic.
-
Combine and Serve
- Pour the prepared tempering over the mango-chana dal mixture. Mix everything together gently but thoroughly to distribute the flavors.
- For the best results, cool the dish in the refrigerator for 30 minutes before serving (optional).
-
Presentation Tip
- Serve the Ambe Dal on a fresh plantain leaf or a large mango leaf for an authentic touch.
Serving Suggestions
- Pair Ambe Dal with a glass of Aam Ka Panna (Raw Mango Drink) or Aam Pudina Ka Panna for a refreshing summer combination.
- Include it as part of a traditional Maharashtrian Thali alongside other delicacies like Puran Poli, Bharli Vangi, and Sol Kadhi.
- Enjoy it as a light, protein-rich snack during tea time or as a side dish with roti or rice.
Why You’ll Love This Recipe
- Quick & Easy: Requires minimal cooking effort—ideal for busy days.
- Healthy: Packed with plant-based protein, fiber, and essential nutrients.
- Tangy & Flavorful: The raw mango adds a zesty twist, complemented by aromatic tempering.
- Customizable: Adjust the spice and tartness levels to suit your palate.
Experience the harmony of simple ingredients and bold flavors with this delightful Ambe Dal. Whether you’re new to Maharashtrian cuisine or a long-time enthusiast, this recipe will undoubtedly become a favorite.
