The word "khana" in Indian Khana Made Easy means food. So come on, let's explore and cook some easy Indian food together including gluten-free and vegan dishes.


March 21, 2016

March Lentil Madness - Spinach and Mango Dal


As college basketball season gains momentum, so should our focus on eating better and putting the Spring back into our step. We're celebrating National Nutrition month with dal or lentils. Dal dishes can be prepared and enjoyed in many ways.

Spinach and Green Mango Dal

1 medium green (unripened) mango, peel and chop into 1" cubes
10 oz (or 250g) frozen chopped spinach
1 cup Toor dal (also known as pigeon peas)
1-1/2 tsp red chili powder (or 3 green chilies, chopped)
1/2 tsp fenugreek powder (also known methi powder)
1/2 tsp Turneric powder
1-1/2 tsp salt or as needed
Ingredients for seasoning
1 Tbsp vegetable oil
3 garlic cloves, chopped finely
1 tsp mustard seeds
1 tsp cumin seeds
1/2 tsp (a pinch) Hing

We used a pressure cooker for this recipe but a heavy bottomed saucepan or Dutch Oven can be used as well.

Cook toor dal, mango, green chilies, fenugreek powder, and turmeric with sufficient water in a pressure cooker until dal is cooked well. Then set aside. Next, heat oil in a medium saucepan and add mustard and cumin seeds. When they start to splutter, add hing and garlic. Stir for one minute and add the frozen spinach. Mix well and cook under closed lid for 5 to 6 minutes. Remove the lid and add the cooked dal and mango mixture. You may add additional water until it's to your desired consistency. Finally, add salt and cook under covered lid for additional 5 to 6 minutes on medium heat.

The spinach and green mango dal is now ready to be served and enjoyed with your favorite grains, whether it be rice or roti.  

We received an honorable mention on 2016 National Nutrition Month Blogroll - Savor the Flavor of Eating Right for this post. We're so excited!! 

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