Mango Dal

Mango Dal

Mango… a Celebrity among its fruit brethren

Now here is a fruit that can arguably be the King of all Fruit. Unique to the Indian subcontinent and a summer special the Mango comes in to season for a short while but leaves behind die-hard fans who have found many ways to capture its unique essence and flavours to last them the rest of the year. Mangoes are used for pickles, jams, sherbets, ice creams, juices to name a few.

The taste of Sour and Spice

The Mango is used in savoury cuisine alongside its sweet to provide a tangy sweet-sour flavour to the food. Its own natural slightly sweet-sour taste works well with Lentils to make a nice fragrant cool Dal. Mangoes are a versatile fruit that can be used in many different imaginative ways. You can use them in salads, in desserts, in savoury preparations and so on.


Mangoes are special simply because there is no other fruit like it in the world. It comes in to season in the summer months in India. It has many varieties and every state in India has its own way of using this fruit to the best of its advantage

Given its many uses and benefits, mangoes can be used to make a wide variety of dishes where it adds its unique tangy taste to enhance the recipe.

Serving your Mango Dal

Mango dal is best served with rice. It is the perfect antidote for a hot summer day. The recipe we will make today is special to the state of West Bengal. It is called Tok Dal or Sour Dal. While it is not actually sour it does have a slightly sour taste, but the sourness is very pleasant and quite delicious.

A brief summary of Mango Dal

We use Red Masoor Dal to make Mango Dal in combination with yellow moong dal. You need one medium sized raw green mango. This preparation is the simplest of all types of cooking and it is very flavourful and tasty. It has minimum ingredients and yet is full of flavour and goodness. Enjoy this dal with rice.


Mango Dal


The combination of Masoor dal and moong dal gives the Mango dal a nice consistency and flavour. It also enhances its nutritive values. The recipe is simple and quick to make. It requires hardly any initial preparation and can be your go-to dal in times of need. The only thing is that you need fresh raw mango for this and that is available for a short while during the mango season. 

Course Main Course
Cuisine Indian
Keyword Dal
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 4
Calories 250 kcal


  • ½ measure Red Lentil or Masoor dal
  • ½ measure Yellow Moong Dal
  • 1 medium Raw Mango cut into long thin slivers away from the seed. Don’t peel the mango.
  • ½ teaspoon Turmeric powder
  • 1 tablespoon Mustard seeds
  • 2 tablespoons Cooking oil of your choice. In Bengal they use Mustard oil.
  • 3-4 dried red chillies chopped
  • Salt to taste

How to make

The Process…

Wash and strain the two lentils. Put in pressure cooker with two measures of water and pressure cook for 1 whistle only. The dal cooks fast so be careful that you don’t overcook it. Take out and keep aside.

  1. Take a wok. 

  2. Add oil

  3. Add mustard seeds and wait for it to crackle and pop.

  4. Add dried red chillies

  5. Add the long slivers of mango and mix well

  6. Add turmeric powder

  7. Add salt to taste

Mix all and add the pressured cooked dal. Mix well and let boil for 2-3 minutes. Pour out your Mango Dal into a serving bowl and serve hot with rice. You can add some fried vegetable fritters to the menu to add some zing.

  1. Mangoes are known for their rich and abundant nutritive values. There are many health benefits to eating mangoes. 

  2. It has been seen that the antioxidant compounds in mangos do protect against colon, breast, leukaemia and prostate cancers to a large extent. 

  3. The high levels of fibre, pectin and vitamin C help in lowering serum cholesterol levels, specifically Low-Density Lipoprotein which is known to be the bad stuff. Mangos help clear clogged pores and eliminate pimples.

  4. One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which is good for good eyesight and helps prevents night blindness and dry eyes.

  5. Mango leaves help normalize insulin levels in the blood. Mango fruit also has a relatively low glycaemic index (41-60) so moderate quantities will not spike your sugar levels.

  6. Mangos are a great source of vitamin E. and as we know Vitamin E is very good for the skin. The fibre in mangos also helps digestion and elimination.

  7. Mangoes Help Fight Heat Stroke. Juicing the fruit from green mango and mixing with water and some sugar helps to cool down the body that is overheating. 

  8. The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.


Nutritive content of Mango Dal

These are approximate values given based on a 2000 calorie diet.

  • Calories 205
  • Sodium 398 mg
  • Total Fat 3 g
  • Potassium 511 mg
  • Total Carbs 38 g
  • Dietary Fibre 10 g
  • Sugars 18 g
  • Protein 9 g
  • Vitamin A 27%
  • Vitamin C 73%
  • Iron 22%

Mango dal must be served hot. Although it keeps under refrigeration the flavours do change a bit over a period of time.

You can serve Mango DAL with ice and side of vegetable fritters. Of course, the oil consumption with any deep-fried stuff goes very high then. So, one has to eat deep fried stuff in moderation.

Papad is a good side dish to go with Mango dal along with some mango pickle. The papad gives it a nice crunch and zest that is sure to make your meal a memorable one.

Enjoy Mango dal in season. Rest of the year enjoy its various other products like chutneys, pickles and sherbets.

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