4.5 from 6 votes
Mango Dal - Easy Toor Dal Soup with Mango
Indian Mango Dal. Toor Dal with unripe or ripe mango and 6 ingredients. Easy 1 pot soup or side. Use other lentils or veggies for variation. Vegan Indian Dhal Recipe Gluten-free Soy-free. Easily doubled or halved.
Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
Servings:
4
Calories:
198 kcal
Course:
Soup
Cuisine:
Indian
Ingredients
Dal
- 1 cup pigeon pea or use other split peas or split red lentils(masoor dal) or yellow lentils (moong dal, split, aka toor dal
- 3.5 cups water
- 1/2 tsp salt or more
- 1/4 teaspoon Turmeric optional
- 1 Mango ripe or unripe mango chopped small
Spiced oil(tadka) Tempering
- 2 tsp neutral cooking oil generic cooking oil
- 1.5 tsp mustard seeds black mustard seeds - Raee
- 4 to 6 dried red chili broken into half (less or more to heat preference. I use Cayenne, bird's eye or thai red. For mild heat use california red and use them whole)
- 12 curry leaves fresh, dried or frozen, chopped
- lemon juice for garnish
- cilantro for garnish
Instructions
- Wash and soak the split peas for half an hour. Drain, add to a deep saucepan with water. Partially cover and cook over medium heat for 25 to 30 minutes or until tender to preference. Add in the salt, turmeric and mango at the 15-20 minute mark. At this point you can also add some chopped tomato. (Mustard seeds in the tempering add a salty flavor profile, so start with less salt in the dal)
- Make the spiced oil/ tempering: Heat oil in small skillet over medium heat. When the oil is hot, reduce heat to medium low and add mustard seeds and let them start to pop. Use a lid if the popping gets too exuberant. Add dried red chilies and curry leaves and cook for a few seconds. Switch off heat
- Add this tempering to the simmering dal. Mix in very lightly, and take off heat. Taste and adjust salt and heat. Add in spice blend like garam masala or kolhapuri masala or sambas masala for more flavor if you like. Serve with an Indian meal with a veggie dry side (subzi), rice or flatbread, or serve as a soup with a dash of lemon and crackers or pita bread.
Cup of Yum
Notes
- Cooking time depends on several factors as the age of the split peas and the kind of split peas/lentils. Red lentils will cook in 15 minutes. Fresh toor dal (that has been soaked) will cook in 25-30 minutes. Split peas or Chana dal will cook anywhere from 30 to 45 mins or longer.
- Pressure cooker/Instant Pot: Wash the Toor dal really well. Pressure cook the Toor dal (soaking will not be necessary) with 3 cups water for 6-7 minutes in Stove top pressure cooker and 8-10 minutes in Instant Pot. Natural release. If using soaked toor dal, reduce cooking time by 2 mins.
- Nutritional values based on one serving
Nutrition Information
Calories
198kcal
(10%)
Carbohydrates
33g
(11%)
Protein
12g
(24%)
Fat
2g
(3%)
Sodium
307mg
(13%)
Potassium
573mg
(12%)
Fiber
14g
(56%)
Sugar
5g
(10%)
Vitamin A
560IU
(11%)
Vitamin C
58mg
(64%)
Calcium
37mg
(4%)
Iron
3.8mg
(21%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 198
% Daily Value*
| Calories | 198kcal | 10% |
| Carbohydrates | 33g | 11% |
| Protein | 12g | 24% |
| Fat | 2g | 3% |
| Sodium | 307mg | 13% |
| Potassium | 573mg | 12% |
| Fiber | 14g | 56% |
| Sugar | 5g | 10% |
| Vitamin A | 560IU | 11% |
| Vitamin C | 58mg | 64% |
| Calcium | 37mg | 4% |
| Iron | 3.8mg | 21% |
* Percent Daily Values are based on a 2,000 calorie diet.