Recipe Cooked, Photographed and Written by Praveena
PrepTime:5 mins CookTime:15 mins Cuisine:Indian
First statement about this recipe, this is my Mom’s traditional recipe from South Indian Cuisine. It was one of those SPECIAL dishes made ONLY during summers when we get to have fresh raw mangoes. But gone are those day as we get raw mangoes throughout the year in India and so exported globally too. 🙂 🙂 🙂
Health Benefits of Lentils, Raw Mango & Spinach
Lentils have many health benefits like improves digestion, good source of protein,iron,fiber, controls cholesterol,has folic acid.
Raw mangoes are good for hormonal health, prevents indigestion and constipation, prevents gastro intestinal disorders, has Vitamin A and K, rich in anti-oxidants, prevents liver dis-orders too. (info from internet)
On the other side Spinach also is an excellent source of vitamin K, A, C and folate, manganese, magnesium, iron. Vitamin K is important for maintaining bone health, good pregnant women to get required folic acid. (info from internet)
Considering all the health benefits of raw mangoes, spinach and lentils this dal/pappu/stew is purely Vegan+ Gluten free+ Iron Rich+ Protein Rich + Rich in Anti-oxidants recipe. And of course kids friendly. Just include some carbs like rice, wheat, etc along with it which makes a complete HEALTHY MEAL! 🙂
Before starting to cook, don’t forget to see the Tips mentioned at the end.
My Dal Recipes collection here⇒ Dal / Pappu / Lentil Stew
My Curry Recipes collection here⇒ Curry / Koora / Stir Fry
- Tomato Dal / Lentil Stew / Tomato Pappu
- GreenCucumber-LentilStew / ToorDal / KeeraDosakaya Papp
- Sorakaya-Pesarapappu / Lauki-MungDal / BottleGourd-LentilStew
- Raw Mangoes – 2 (medium size)
- Splinach – 250gms (or)
- Toor Dal / Kandi Pappu – 1 cup (medium size)
- Salt – 2 teaspoons
- Green Chillies – 5
- Red Chilli Powder – 2 teaspoon
- Turmeric Powder – ½ teaspoon
- Water – for boiling and cooking
Ingredients for Tempering :
- Mustard seeds / Aavalu – ¼ teaspoon
- Jeera / Cumin Seeds -½ teaspoon
- Asafoetida / Hing / Inguva – half of ¼ teaspoon
- Dry Red Chillies – 3
- Curry Leaves – 5
- Cooking oil – 2 tablespoons
- Nuvvulu / Sesame Seeds – ¼ teaspoon (optional)
- Crushed Garlic – 1 teaspoon (optional)
- Asafoetida / Hing / Inguva
Step wise pics Procedure for Raw Mango & Spinach dal:
- Firstly, take the lentils/ kandi pappu/ toor dal into the pressure cooker and wash them twice thoroughly.
- Pour water up to the level where the lentils/ dal are soaked. Set aside.
- Wash the mangoes, peel and cut/slice them into small pieces.
- Wash and chop the Spinach finely. Slit the green chillies length wise.
- Transfer all the mango pieces, slit green chillies and chopped spinach onto the dal in the pressure cooker/any vessel.
- If in a pressure cooker let it be on flame up to 3-4 whistles. If in a vessel cook it for up to 15-20 mins until the lentils are cooked perfectly.
- After the pressure is released, open the lid and add the salt , turmeric powder and red chilli powder into the same.
- Add ¾ cup of water into the vessel and switch the flame on under medium.
- Stir everything thoroughly and let it cook for up to 5 mins or until it thickens.
- Shift the vessel from the flame and put a small frying pan on the stove.
- Add all the ‘Ingredients for tempering’ and saute them.
- Switch the flame off and transfer all the content of the pan into the vessel with dal / cooked lentils.
- Give a mix and take the dal/ pappu/ lentil stew into a serving dish. Done!!
- You can use any lentils like green, chickpeas, gorbanzo beans, yellow mung lentils, etc.
- I preferred this dal/stew to be NoOnion-NoGarlic recipe, but you can add chopped onions (2 small size) while cooking the veggies and add garlic in the tempering pan.
- I have a small pressure cooker suitable for making the stew/dal.
- If not you can transfer the dal/lentils, veggies into a suitable vessel and continue with the recipe on stovetop.
- Adjust the salt and spice as per your taste.
- For the tempering, try to add the spices whichever you have, but try not to skip the tempering.
- The storage time of this, RawMango Spinach Dal at room temperature is just 1-2 days but when refrigerated stays good upto 5-6 days.
- The taste of this, RawMango Spinach Dal is mild in spice and the texture is very soft.
- It is suitable as a side with any rice, quinoa, any bread or just as it is with some fresh green salad on the side.
- We had this, Raw Mango & Spinach Dal as a side with rice.
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