ramyaramesh3007This one-pot high protein mango dal is the perfect quick 20-minute meal that’s tangy, sweet and sour. Naturally gluten free!
This easy vegan and gluten free mango dal is a light and gut-friendly meal you can make in 20 minutes – there is not much prep work or soaking involved even though it involves dal in the recipe. You can also make this recipe in a pressure cooker or if you don’t own one – in an instant pot or a pan.
This beloved dish from Andhra Pradesh, India, is made with raw green mangoes and lentils (toor dal or split pigeon peas). It’s tangy, spicy, and slightly sweet (depending on the mangoes you use!)
The simple traditional version usually is made vegan without ghee and just whole spices. I like to make these for weeknight dinners or weekend meals to incorporate more veggies and protein in my diet.
Ingredients You Need
- lentils – I used red lentils to cook them quickly but you can use toor dal or yellow mung beans.
- mango – use raw green mango for this recipe. It’ll be perfect if they’re semi ripe to get the perfect levels of sourness and sweetness.
- rice – You can serve this dish alongside some long grain basmati rice or roti.
- spices – turmeric is a must! For the tempering, I used mustard seeds, fenugreek seeds, green chili, curry leaves and hing (asafoetida).
- spice – green chilies or dried red chilies used for tempering
This dish is naturally gluten free, allium free, soy free AND nut free! Just the goodness of fresh spices and herbs.
One Pot Mango Dal (Mamidikaya Pappu)
Ingredients
Mango Lentils
- 1 cup red lentils
- 1 raw green mango
- 1/2 tsp turmeric powder
- 1/2 tsp salt
- 2.5 cups water
Tempering
- 2 tbsp olive oil
- 1/2 tsp mustard seeds
- 1 tsp fenugreek seeds
- 1 green chili slit
- 2 sprgs curry leaves
- pinch asafoetida (hing)
Garnish
- chopped coriander
- green chilies
Instructions
- Wash the red lentils thoroughly. Grate whole raw green mango.
- In a pressure cooker, add lentils, mango, turmeric powder, salt and water. Cook for 3-4 whistles or until the dal is soft and mushy.
- Heat oil in a small pan. Add mustard seeds, fenugreek seeds and let them splutter.
- Add slit green chili, curry leaves and asafoetida. Sauté for a few seconds until fragrant.
- Pour this tempering over the dal and mango mixture. Mix gently.
- Garnish with fresh coriander leaves.