Recipe Cooked, Photographed and Written by Praveena
PrepTime:5 mins CookTime:15 mins Cuisine: Indian
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First statement about this recipe, this is my Mom’s traditional authentic recipe from South Indian Andhra Cuisine.
During my childhood, when I was a school going girl, 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. 🙂 🙂
Table of Contents:
- Possible Alterations for the recipe, ‘Raw Mango and Spinach Lentil Dal’:
- Health Benefits of ‘Green Mango & Spinach Lentil Dal’:
- Other recipes from my blog:
- Step wise pics Procedure for ‘South Indian Raw Green Mango & Spinach Lentil Dal’:
- Prep Work (common for both methods):
- Stove Top Method Raw Mango Spinach Dal:
- Instant Pot Method Raw Green Mango Spinach Dal:
- Tempering (common for both methods):
- Ingredients, Accessories on ‘AMAZON’ to ‘SHOP’:
- Recipe Card & Print:
Possible Alterations for the recipe, ‘Raw Mango and Spinach Lentil Dal’:
Using frozen Spinach: Yes, you can use. But, do not add the spinach along with the lentils. Add the spinach, along with the spices, only after the lentils are cooked.
Variety of Mango to be used: Raw crunchy green mango which are quite sour works great here. But half ripe mangoes can also be used. But the output dal might be bit sweeter.
Replacing the Mango: Just use same amount of ripe tomatoes / 1½ cups of tinned tomatoes. Tastes absolutely good.
To add Onion & Garlic: I would prefer to fry the chopped onion and fresh garlic pods along with the other ‘Ingredients for Tempering’. And then add them onto the cooked dal along with the tempering. This way, the flavours of tempered ingredients is also absorbed by the fried onion, garlic.
Avoid using Paprika / Red Chilli Powder: Just replace with more number of fresh green chillies. Or else use green chilli paste. This is a very mild in spice recipe, so it should not bother much.
To replace Toor Dal: Yes, Toor dal / Pigeon Peas, can be replaced with Chana Dal / Gram Dal, Moong Dal / Split Yellow Lentils. The cooking time remains the same.
Making into Soup: Add double the amount of water than mentioned. Additional spices that can be added are Ground cumin / jeera powder (½ teaspoon), Garam Masala Powder (½ teaspoon).
For the tempering, try to add the spices whichever you have, but try not to skip the tempering.
Health Benefits of ‘Green Mango & Spinach Lentil Dal’:
Lentils have many health benefits like improves digestion, good source of protein, iron, fibre, 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)
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)
To Conclude, 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! 🙂
Other recipes from my blog:
Before starting to cook, don’t forget to see the Tips mentioned at the end.
Other Dal Recipes here⇒ Dal / Pappu / Lentil Stew
Curry Recipes here⇒ Curry / Koora / Stir Fry
No Onion – No Garlic recipes collection⇒ No Onion & No Garlic Recipes
Instant Pot recipes collection here⇒ Electric Pressure Cooker /Instant Pot Recipes
- Radish-Lentil Salad / Kosambari
- Chana Masala / Vegan Chickpea Stew (Instant Pot, Stove top)
- Rajma Palak Masala / Red Kidney Beans-Spinach Curry (Instant Pot, Stove Top)
- Tomato Dal / Lentil Stew / Tomato Pappu (Instant Pot, Stove Top)
- Green Cucumber Lentil Dal / Keera Dosakaya Pappu (Instant Pot, Stove Top)
- Raw Green Mangoes – 2 (medium size)
- Fresh Spinach / Palakoora – 250gms (or) 4 cups
- Toor Dal / Kandi Pappu / Split Pigeon Pea Lentils – 1 cup
- Salt – 2 teaspoons
- Fresh Green Chillies – 5
- Red Chilli Powder /Paprika – 2 teaspoons
- Turmeric Powder – ½ teaspoons
- Water – for boiling and cooking (as required)
Ingredients for Tempering :
- Mustard seeds / Aavalu – ¼ teaspoon
- Jeera / Cumin Seeds -½ teaspoon
- Asafoetida / Hing / Inguva – ¼ teaspoon
- Dry Red Chillies – 3
- Curry Leaves – 5
- Cooking oil – 3 tablespoons
- Nuvvulu / Sesame Seeds – ¼ teaspoon (optional)
- Garlic Pods – 4 (optional)
- Asafoetida / Hing / Inguva
Step wise pics Procedure for ‘South Indian Raw Green Mango & Spinach Lentil Dal’:
Prep Work (common for both methods):
Stove Top Method Raw Mango Spinach Dal:
Instant Pot Method Raw Green Mango Spinach Dal:
Tempering (common for both methods):
- You can use any lentils like green, chickpeas, garbanzo beans, yellow mung lentils, etc.
- Adjust the salt and spice as per your taste.
- Storage: The storage time of this, Raw Mango Spinach Dal at room temperature is just 1-2 days but when refrigerated stays good up to 5-6 days.
- The taste of this, Raw Mango 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.
- As shown in the pic below, we had this, Raw Mango & Spinach Dal as a side with rice. Adding a spoonful of homemade ghee to top up the taste of the dish.
Ingredients, Accessories on ‘AMAZON’ to ‘SHOP’:
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Recipe Card & Print:
Raw Mango & Spinach Lentil Dal
- Sauce Pan / Vessel (for stove-top method)
- Instant Pot or Electric Pressure Cooker (for IP method)
- Small Frying pan (for tempering)
- 2 count Raw Green Mangoes (medium size)
- 4 cups Fresh Spinach / Palakoora / Palak (chopped) (pressed heaped cups)
- 1 cup Toor Dal / Kandi Pappu / Split Pigeon Pea Lentils
- 2 teaspoons Salt
- 5 count Fresh Green Chillies
- 2 teaspoons Red Chilli Powder / Paprika
- ½ teaspoon Turmeric Powder
- as required Water (for boiling and cooking)
Ingredients for Tempering:
- 3 tablespoons Cooking oil
- ¼ teaspoon Mustard seeds / Aavalu
- ½ teaspoon Jeera / Cumin Seeds
- ¼ teaspoon Asafoetida / Hing / Inguva
- 3 count Dry Red Chillies
- 5 count Curry Leaves
- ¼ teaspoon Nuvvulu / Sesame Seeds (optional)
- 4 count Garlic Pods (optional)
PREP WORK (common for both methods):
- Raw Green Mango peeled, deseeded and chopped into small cubes. Fresh Spinach washed & finely chopped.
STOVE TOP METHOD:
- Firstly, take the lentils/ dal into a sauce pan, wash them twice thoroughly. Pour water (thrice the amount of dal) / up to the level where the lentils are well soaked. Set aside.
- Transfer all the mango pieces, slit green chillies, chopped spinach in the sauce pan/vessel.
- Close with lid, let it cook it for up to 15-20 mins on medium flame, until the lentils are cooked softly. Add more water in between if needed.
- To the vessel, add the Salt, turmeric powder, red chilli powder and 1 cups of water. Mix everything thoroughly.
- Let it cook on stove top, under medium flame for up to 5 mins or until it thickens to your desired consistency. Switch the flame off, do the tempering (given at the end) and serve. Done!
INSTANT POT METHOD:
- Take the lentils into the IP vessel, wash twice under running water. Add twice the amount of fresh water. Then set aside.
- Transfer the green mango pieces and chopped spinach onto the lentils in the IP vessel. Pour water up to a level that everything is just dipped.
- Release the pressure naturally (NPR). Remove the lid, turn on the IP, set to Sauté Mode, for 3 mins.
TEMPERING (common for both methods):
- Put a small frying pan on the stove, add all the ‘Ingredients for tempering’ and sauté for 1-2 mins. Switch the flame off and transfer all the content of the pan onto the cooked lentils.Give a mix and take the dal into a serving dish. Done!!
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