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Chickpea and Mango DalChickpea and Mango Dal
Chickpea and Mango Dal
Chickpea and Mango Dal
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Recipe - Dearborn Market
ChickpeaandMangoDal.jpg
Chickpea and Mango Dal
Prep Time20 Minutes
Servings4
Cook Time12 Minutes
Calories345
Ingredients
2 Tbs canola oil
1/2 tsp cumin seeds
1 medium onion, finely chopped (3/4 cup)
1/2 tsp ground turmeric
1/2 tsp ground coriander
1/4 tsp crushed red pepper flakes
1 Tbs peeled, minced fresh gingerroot
2 tsp minced garlic
1 cup canned chickpeas, rinsed and drained
2 cups cooked lentils
2 fresh mangos, peeled, pitted and finely chopped (2 cups)
1/4 cup unsalted vegetable or chicken broth
2 Tbs fresh lime juice (about 1 lime)
1/2 cup chopped fresh cilantro, divided
Cooked basmati rice
Directions

1. In a large skillet heat oil over medium-high heat. Add cumin seeds; cook and stir 30 seconds or just until fragrant. Add onion, turmeric, coriander and red pepper flakes; sauté 4 to 6 minutes or until onion softens. Add ginger, garlic and chickpeas; sauté 1 to 2 minutes.

 

2. Stir in lentils and mangos; stir to coat. Add broth, lime juice and 1/4 cup of the cilantro, stirring to loosen up any browned bits. Cook 5 to 8 minutes or until heated through. Season with pepper to taste. Sprinkle with remaining 1/4 cup cilantro, and serve over rice.

 

Nutritional Information
  • 9 g Fat
  • 1 g Saturated fat
  • 0 mg Cholesterol
  • 155 mg Sodium
  • 60 mg Carbohydrate
  • 13 g Fiber
  • 13 g Protein
20 minutes
Prep Time
12 minutes
Cook Time
4
Servings
345
Calories

Shop Ingredients

Makes 4 servings
2 Tbs canola oil
Spectrum Culinary Avocado Oil, 8 fl oz
Spectrum Culinary Avocado Oil, 8 fl oz
$10.99$1.37/fl oz
1/2 tsp cumin seeds
Not Available
1 medium onion, finely chopped (3/4 cup)
Spanish Onion, 1 ct, 20 oz
Spanish Onion, 1 ct, 20 oz
$3.11 avg/ea$2.49/lb
1/2 tsp ground turmeric
McCormick Ground Turmeric, 0.95 oz
McCormick Ground Turmeric, 0.95 oz
$4.49$4.73/oz
1/2 tsp ground coriander
Not Available
1/4 tsp crushed red pepper flakes
McCormick Crushed Red Pepper, 1.5 oz
McCormick Crushed Red Pepper, 1.5 oz
$3.19$2.13/oz
1 Tbs peeled, minced fresh gingerroot
Ginger Root, 1 pound
Ginger Root, 1 pound
$1.56 avg/ea$0.31/oz
2 tsp minced garlic
Fresh Garlic
Fresh Garlic
$1.12 avg/ea$4.49/lb
1 cup canned chickpeas, rinsed and drained
Wholesome Pantry Organic Garbanzo Beans, 15.5 oz
Wholesome Pantry Organic Garbanzo Beans, 15.5 oz
$1.79$0.12/oz
2 cups cooked lentils
Hurst's Garlic & Herb Lentils, 15.5 oz
Hurst's Garlic & Herb Lentils, 15.5 oz
$3.29$0.21/oz
2 fresh mangos, peeled, pitted and finely chopped (2 cups)
Fresh Mango, 1 each
Fresh Mango, 1 each
$1.50
1/4 cup unsalted vegetable or chicken broth
Pacific Foods Organic Low Sodium Free Range Chicken Broth, 32 oz
Pacific Foods Organic Low Sodium Free Range Chicken Broth, 32 oz
$4.79$0.15/fl oz
2 Tbs fresh lime juice (about 1 lime)
Sicilia Original Lime Juice, 4 fl oz
Sicilia Original Lime Juice, 4 fl oz
$1.29$0.32/fl oz
1/2 cup chopped fresh cilantro, divided
Organic Cilantro, 1 each
Organic Cilantro, 1 each
$2.49
Cooked basmati rice
RiceSelect White Jasmati Long Grain Jasmine Rice, 32 oz
RiceSelect White Jasmati Long Grain Jasmine Rice, 32 oz
$7.89$0.25/oz

Nutritional Information

  • 9 g Fat
  • 1 g Saturated fat
  • 0 mg Cholesterol
  • 155 mg Sodium
  • 60 mg Carbohydrate
  • 13 g Fiber
  • 13 g Protein

Directions

1. In a large skillet heat oil over medium-high heat. Add cumin seeds; cook and stir 30 seconds or just until fragrant. Add onion, turmeric, coriander and red pepper flakes; sauté 4 to 6 minutes or until onion softens. Add ginger, garlic and chickpeas; sauté 1 to 2 minutes.

 

2. Stir in lentils and mangos; stir to coat. Add broth, lime juice and 1/4 cup of the cilantro, stirring to loosen up any browned bits. Cook 5 to 8 minutes or until heated through. Season with pepper to taste. Sprinkle with remaining 1/4 cup cilantro, and serve over rice.