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Chickpea and Mango DalChickpea and Mango Dal
Chickpea and Mango Dal

Chickpea and Mango Dal

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Recipe -
ChickpeaandMangoDal.jpg
Chickpea and Mango Dal
Prep Time20 Minutes
Servings4
Cook Time12 Minutes
Calories345
Ingredients
2 Tbs canola oil
1/2 tsp cumin seeds
1 medium onion, finely chopped (3/4 cup)
1/2 tsp ground turmeric
1/2 tsp ground coriander
1/4 tsp crushed red pepper flakes
1 Tbs peeled, minced fresh gingerroot
2 tsp minced garlic
1 cup canned chickpeas, rinsed and drained
2 cups cooked lentils
2 fresh mangos, peeled, pitted and finely chopped (2 cups)
1/4 cup unsalted vegetable or chicken broth
2 Tbs fresh lime juice (about 1 lime)
1/2 cup chopped fresh cilantro, divided
Cooked basmati rice
Directions

1. In a large skillet heat oil over medium-high heat. Add cumin seeds; cook and stir 30 seconds or just until fragrant. Add onion, turmeric, coriander and red pepper flakes; sauté 4 to 6 minutes or until onion softens. Add ginger, garlic and chickpeas; sauté 1 to 2 minutes.

 

2. Stir in lentils and mangos; stir to coat. Add broth, lime juice and 1/4 cup of the cilantro, stirring to loosen up any browned bits. Cook 5 to 8 minutes or until heated through. Season with pepper to taste. Sprinkle with remaining 1/4 cup cilantro, and serve over rice.

 

Nutritional Information
  • 9 g Fat
  • 1 g Saturated fat
  • 0 mg Cholesterol
  • 155 mg Sodium
  • 60 mg Carbohydrate
  • 13 g Fiber
  • 13 g Protein
20 minutes
Prep Time
12 minutes
Cook Time
4
Servings
345
Calories

Shop Ingredients

Makes 4 servings
2 Tbs canola oil
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1/2 tsp cumin seeds
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1 medium onion, finely chopped (3/4 cup)
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1/2 tsp ground turmeric
Qunol Extra Strength Turmeric Curcumin Complex Dietary Supplement, 1000 mg, 60 count
Qunol Extra Strength Turmeric Curcumin Complex Dietary Supplement, 1000 mg, 60 count
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1/2 tsp ground coriander
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1/4 tsp crushed red pepper flakes
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1 Tbs peeled, minced fresh gingerroot
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2 tsp minced garlic
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1 cup canned chickpeas, rinsed and drained
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2 cups cooked lentils
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2 fresh mangos, peeled, pitted and finely chopped (2 cups)
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1/4 cup unsalted vegetable or chicken broth
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2 Tbs fresh lime juice (about 1 lime)
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1/2 cup chopped fresh cilantro, divided
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Cooked basmati rice
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Nutritional Information

  • 9 g Fat
  • 1 g Saturated fat
  • 0 mg Cholesterol
  • 155 mg Sodium
  • 60 mg Carbohydrate
  • 13 g Fiber
  • 13 g Protein

Directions

1. In a large skillet heat oil over medium-high heat. Add cumin seeds; cook and stir 30 seconds or just until fragrant. Add onion, turmeric, coriander and red pepper flakes; sauté 4 to 6 minutes or until onion softens. Add ginger, garlic and chickpeas; sauté 1 to 2 minutes.

 

2. Stir in lentils and mangos; stir to coat. Add broth, lime juice and 1/4 cup of the cilantro, stirring to loosen up any browned bits. Cook 5 to 8 minutes or until heated through. Season with pepper to taste. Sprinkle with remaining 1/4 cup cilantro, and serve over rice.