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Split Pea Dal with Mango Recipe

Split Pea Dal with Mango Recipe

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Ingredients

Count

Nutrition

1806

Calories

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Ingredients:

Serving

1 1/2 cups dried yellow split peas
8 whole cloves
1 cinnamon stick (2 in .)
1 1/2 cups basmati rice
2 tbsp butter
1 tsp ground cumin
1 tsp ground dried turmeric
1/2 tsp mustard seeds
1/4 tsp cayenne
1/4 tsp ground coriander
1/4 tsp ground ginger
salt
1 mango (about 14 oz.), peeled and cut into 1/2-inch chunks
1 cup plain yogurt

Directions:

In a 4- to 6-quart pan over high heat, bring 5 cups water to a boil. Rinse split peas and remove debris. Add split peas, cloves, and cinnamon stick to boiling water. Reduce heat, cover, and simmer, stirring occasionally, until peas are very soft and starting to break down, 1 to 1 1/2 hours (mixture should be soupy). If peas begin to stick before they're done, add more water 1/2 cup at a time. Remove and discard cloves and cinnamon stick if desired.
Meanwhile, in a 3- to 4-quart pan over high heat, bring 2 1/2 cups water to a boil. Add rice, reduce heat to a simmer, cover, and simmer until rice is tender to bite, about 20 minutes.
In a 1- to 1 1/2-quart pan over medium heat, melt butter. Stir in cumin, turmeric, mustard seeds, cayenne, coriander, and ginger and cook until fragrant, 1 to 2 minutes. Stir spice mixture into cooked split peas and add salt to taste.
Divide cooked rice evenly among four to six wide, shallow bowls and spoon dal equally onto rice. Add mango and yogurt on the side.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1806.34 Kcal (7563 kJ)
Calories from fat	424.66 Kcal
		% Daily Value*
Total Fat	47.18g	73%
Cholesterol	117.21mg	39%
Sodium	2676.3mg	112%
Potassium	2498.74mg	53%
Total Carbs	301.85g	101%
Sugars	68.06g	272%
Dietary Fiber	20.55g	82%
Protein	55.56g	111%
Vitamin C	151.4mg	252%
Vitamin A	0.3mg	10%
Iron	152.5mg	847%
Calcium	440.6mg	44%

Amount Per 100 g
Calories	125.74 Kcal (526 kJ)
Calories from fat	29.56 Kcal
		% Daily Value*
Total Fat	3.28g	73%
Cholesterol	8.16mg	39%
Sodium	186.29mg	112%
Potassium	173.93mg	53%
Total Carbs	21.01g	101%
Sugars	4.74g	272%
Dietary Fiber	1.43g	82%
Protein	3.87g	111%
Vitamin C	10.5mg	252%
Iron	10.6mg	847%
Calcium	30.7mg	44%

* 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.

Tastes

salty
savory
bitter
sweet

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