Directions:
- Combine the oil, cumin, red chiles and turmeric in a large saucepan over medium-high heat.
- Cook, stirring, 1 to 2 minutes.
- Add the garlic or asafetida, lentils, cayenne, and mango powder, if using, (if using lemon juice instead, stir in at the end), and cook, stirring, 1 minute.
- Add the water and salt, bring to a boil and skim well.
- Reduce the heat and simmer, covered , until the lentils are soft, 20 to 30 minutes.
- Add more water during cooking if necessary. Taste for salt and add more if you need to.
- Ladle about 1/2 cup of the lentils into a small bowl and mash them with a spoon.
- Return the mashed lentils to the pot and give the dal a stir. Then continue cooking at a simmer, uncovered, for 5 minutes to thicken.
- If you like a thicker dal, use a whisk to break up the lentils into a puree. If you like a thinner dal, add more water. Stir in the lemon juice, if using. Serve hot.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 282.83 Kcal (1184 kJ) | ||
| Calories from fat | 101.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.26g | 17% | |
|---|---|---|---|
| Sodium | 595.24mg | 25% | |
| Potassium | 595.54mg | 13% | |
| Total Carbs | 32.94g | 11% | |
| Sugars | 2.69g | 11% | |
| Dietary Fiber | 15.87g | 63% | |
| Protein | 13.42g | 27% | |
| Vitamin C | 50.9mg | 85% | |
| Iron | 5mg | 28% | |
| Calcium | 67mg | 7% | |
| Amount Per 100 g | |||
| Calories | 84.18 Kcal (352 kJ) | ||
| Calories from fat | 30.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.35g | 17% | |
|---|---|---|---|
| Sodium | 177.17mg | 25% | |
| Potassium | 177.26mg | 13% | |
| Total Carbs | 9.8g | 11% | |
| Sugars | 0.8g | 11% | |
| Dietary Fiber | 4.72g | 63% | |
| Protein | 3.99g | 27% | |
| Vitamin C | 15.1mg | 85% | |
| Iron | 1.5mg | 28% | |
| Calcium | 19.9mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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