Recipe from Eating Well: http://www.eatingwell.com/recipes/indian_mango_dal.html
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.
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.
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|Serving Size: 1 Serving (270g)|
|Recipe Makes: 6 Servings|
|Calories from Fat: 27 (13%)|
|Amt Per Serving||% DV|
|Total Fat 3g||4 %|
|Saturated Fat 0.3g||2 %|
|Monounsaturated Fat 1.5g|
|Polyunsanturated Fat 0.9g|
|Cholesterol 0mg||0 %|
|Sodium 9.1mg||0 %|
|Potassium 483.9mg||13 %|
|Total Carbohydrate 35.1g||10 %|
|Dietary Fiber 12.8g||51 %|
|Sugars, other 22.4g|
|Protein 10.2g||15 %|
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Calories per serving: 202
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