Green Bean And Mango Dahl
15m prep 25m cook 40m ready
A fragrant dahl made with red lentils, green mango, and green beans, seasoned with cumin and chili. The underripe mango adds a fresh, tangy flavor that complements the earthy lentils and crisp beans.
Ingredients
- 250 g red lentils
- 1 large green mango peeled, stoned and cut into 1½cm pieces
- 200 g canned chopped tomatoes
- 2.46 ml ground turmeric
- 44.4 ml vegetable oil
- 4.93 ml cumin seeds
- 1 fat green chilli sliced
- 100 g runner or green beans cut into quarters
- 4.93 ml sugar
- 7.39 ml salt
- 0.5 lemon juiced
- coriander/cilantro roughly chopped
Nutrition (per serving, estimated)
Estimated based off 8 of 12 identified ingredients (per 100 g food data, scaled by amount).
Vitamins & minerals
- Calcium: 33 mg
- Iron: 2.06 mg
- Magnesium: 17.7 mg
- Phosphorus: 86.7 mg
- Potassium: 238 mg
- Zinc: 1.07 mg
Let's Prepare
Collect
Gather these ingredients - no prep needed yet.
- 250 g red lentils
- 200 g canned chopped tomatoes
- 2.46 ml ground turmeric
- 44.4 ml vegetable oil
- 4.93 ml cumin seeds
- 4.93 ml sugar
- 7.39 ml salt
Prepare
- 1 large green mango, peeled, stoned and cut into 1½cm pieces
- Slice 1 fat green chilli
- 100 g runner or green beans, cut into quarters
- Juice 0.5 lemon
- coriander/cilantro, roughly chopped
Let's Cook
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Step 1.
Place the red lentils, peeled and cubed green mango, canned chopped tomatoes, ground turmeric, and 1 liter (generous 4 cups) of boiling water in a large pan over medium heat. Bring to a boil, then reduce the heat to a simmer, cover with a lid, and cook for 15 minutes until the lentils are soft and tender.
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Step 2.
While the lentils are simmering, heat the vegetable oil in a non-stick frying pan over medium heat. Add the cumin seeds and fry for a few seconds until they become fragrant and dark golden brown. Add the sliced green chili and stir continuously for 10 seconds, then add the quartered runner or green beans and cook, stirring, for 2 minutes until the beans are bright green and slightly tender.
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Step 3.
When the lentils are almost cooked, tip the contents of the frying pan (cumin seeds, chili, and beans) into the lentil pan and stir to combine. Add the sugar, salt, and lemon juice, stirring well. Spoon the dahl into serving dishes and garnish with roughly chopped fresh cilantro before serving.
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