Mango Dal, a traditional South Indian dal dish made with lentils and ripe mangoes, offers several health benefits. The combination of lentils and mangoes provides a rich source of protein, fiber, vitamins, and minerals, promoting overall well-being. Mangoes are abundant in vitamin C and antioxidants, supporting immune health and reducing inflammation. Consuming Mango Pappu as part of a balanced diet aids digestion, boosts energy levels, and contributes to a healthy heart due to its low cholesterol content.
Ingredients:
- 1 cup split pigeon peas (toor dal)
- 1 ripe mango, peeled and diced
- 1 tomato, chopped
- 2 green chilies
- 1 teaspoon turmeric powder
- 1 teaspoon salt
- 1 tablespoon cooking oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- A pinch of asafoetida (hing)
- Few curry leaves
- 2 cups water
- Fresh coriander leaves for garnish
Instructions:
Cook the Lentils (Toor Dal):
- Rinse the toor dal under cold water until the water runs clear. Drain the excess water.
- In a pressure cooker or pot, add the toor dal, diced mango, chopped tomato, slit green chilies, turmeric powder, salt, and 2 cups of water.
- Pressure cook for about 3-4 whistles or cook in a pot until the dal is soft and well-cooked.
Temper the Mango Dal:
- Once the dal is cooked, heat oil in a small pan over medium heat.
- Add mustard seeds and let them splutter. Then add cumin seeds, asafoetida, and curry leaves. Saute for a few seconds until fragrant.
- Pour the tempering over the cooked dal and mango mixture. Stir well to combine.
- Use a potato masher or the back of a spoon to lightly mash the dal and mango mixture to your desired consistency.
Simmer:
- Place the pot back on the stove and simmer the Mango Dal for a few more minutes until the flavors meld together.
Garnish and Serve:
- Garnish with fresh coriander leaves.
- Serve the Mango Dal hot with steamed rice or roti.
