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Aam Daal/Raw Mango Lentil Soup Recipe
Feb 25, 2012 @ 3:21 AM
Posted by
Daily Value: 37%
Servings: 2
Balanced, High-Fiber
Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free
Posted by
Nutrition
Cal/Serving: 731Daily Value: 37%
Servings: 2
Balanced, High-Fiber
Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free
| Fat | 29g | 45% |
| Saturated | 10g | 48% |
| Trans | 0g | 0% |
| Carbs | 95g | 32% |
| Fiber | 35g | 139% |
| Sugars | 28g | 0% |
| Protein | 28g | 56% |
| Cholesterol | 33mg | 11% |
| Sodium | 691mg | 29% |
| Calcium | 112mg | 11% |
| Magnesium | 161mg | 40% |
| Potassium | 1468mg | 42% |
| Iron | 10mg | 56% |
| Zinc | 5mg | 35% |
| Vitamin A | 3060IU | 61% |
| Vitamin C | 86mg | 143% |
| Thiamin (B1) | 1mg | 61% |
| Riboflavin (B2) | 0mg | 18% |
| Niacin (B3) | 5mg | 23% |
| Vitamin B6 | 1mg | 46% |
| Folic Acid (B9) | 550µg | 137% |
| Vitamin B12 | 0µg | 0% |
| Vitamin D | 0µg | 0% |
| Vitamin E | 6mg | 28% |
| Vitamin K | 39µg | 48% |
| Fatty acids, total monounsaturated | 13g | 0% |
| Fatty acids, total polyunsaturated | 5g | 0% |
Have a question about the nutrition data? Let us know.
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Aam Daal
Back at home during the peak summer, Mom would make ‘Aam daal’ or ‘Raw Mango Lentil soup’. It’s tangy and sweet, with little juicy bite in between and very comforting. You would love it warm as well as cold. Take a piece of bread and dip in it or pour some on white rice (that’s my Dad’s style) or just use a cup and drink it plain which is my style.
INGREDIENTS
- 1 cup moong dal/yellow lentils
- 1 raw mango
- 2 tablespoons ginger finely grated
- 1 onion finely chopped
- 1 tablespoon cumin seeds
- 1 tablespoon hing/asafoetida
- 1/2 cup cilantro, finely chopped
- 1 green chili
- 2 bay leaves
- 2 tablespoons ghee/clarified butter
- 1 teaspoon chili powder
- 1 teaspoon turmeric
- salt
- oil
DIRECTIONS
Heat a pan and pour the moong daal.
Reduce the heat to medium and keep sauteing until it turns golden in color.
This will take about 2 to 3 minutes and you can make out that it’s done by the roasted aroma.
Once done, you need to boil the lentils with some salt.
Heat 2 tbs oil in a pan, add the bay leaf, ginger and onion.
Add some salt and saute until the onion becomes translucent.
Add the mango pieces, turmeric and some salt. Saute for about 3 minutes.
Now, pour the boiled lentils to the pan and add water if it looks too thick.
Add the green chilly and cook for about 5 minutes.
Check for salt and once done, keep it aside.
In a sauce pan, heat 1 tbs ghee. Add chilly powder, cumin seeds, asafoetida and cilantro. Keep in medium heat and cook for a minute. It will spatter so, be very careful.
After about a minute, pour the content on top of the daal.
Serve it hot with some bread or rice.
Recipe Details
Servings: 2Total time: 30 minutes
Cuisine: Indian
Special Designations: Healthy
