Mango Spinach Dal Recipe

Looking for an easy Mango Spinach Dal recipe? Learn how to make Mango Spinach Dal using healthy ingredients.


Submitted by dhivya

Makes 25 servings



1 serving is a little more than 1/3 of a cup

Recipe Ingredients for Mango Spinach Dal

1 raw mango
2 bunches of spinach
1 cup lentils
1 onion
1 tomato
1/2 tsp cumin seeds
3 cups water
1 1/2 tsp salt
1 tsp oil
1/2 tsp mustard seeds
1/2 tsp black gram
2 coriander sprigs
1/4 tsp turmeric
1/4 tsp cayenne powder
1 tbsp coriander powder

Recipe Directions for Mango Spinach Dal

  1. chop the mango and remove the seed

  2. wash spinach thoroughly ( atleast twice) and chop

  3. cook the spinach,mango,dal(lentils),onion,tomato,turmeric,cumin seeds and water in a pressure cooker for 3 whistles

  4. heat oil in a pan

  5. add the mustard seeds and black gram (urad) dal. fry till the dal is brown

  6. add the powders ( or subtitute with 2 tsp sambar powder) and the coriander

  7. add the items spinach-mango-dal mixture and add some water to increase consistency ( if required).

  8. cover and cook on medium - low flame and bring to a boil.

  9. Make sure the dal does not stick to the bottom

Categories

Main Dish, Indian, Vegetarian

Nutrition Facts
Serving Size 79.5g
Amount Per Serving
Calories
43
Calories from Fat
4
% Daily Value*
Total Fat
0.4g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
163mg
7%
Potassium
255mg
7%
Total Carbohydrates
7.6g
3%
Dietary Fiber
3.2g
13%
Sugars
1.7g
Protein
2.9g
Vitamin A 53% Vitamin C 18%
Calcium 4% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • No saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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