Aam Daal/Raw Mango Lentil Soup

Aam Daal/Raw Mango Lentil Soup
Lentil soup with raw mangoes
Aam Daal

Lentil soup with raw mangoes

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.

2
Servings
218
Calories Per Serving
Deliver Ingredients

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.

Nutritional Facts

Total Fat
8g
11%
Sugar
12g
13%
Saturated Fat
2g
8%
Cholesterol
6mg
2%
Carbohydrate, by difference
33g
25%
Protein
6g
13%
Vitamin A, RAE
224µg
32%
Vitamin C, total ascorbic acid
18mg
24%
Vitamin K (phylloquinone)
197µg
100%
Calcium, Ca
134mg
13%
Choline, total
9mg
2%
Fiber, total dietary
7g
28%
Folate, total
79µg
20%
Iron, Fe
6mg
33%
Magnesium, Mg
60mg
19%
Manganese, Mn
1mg
56%
Niacin
3mg
21%
Phosphorus, P
122mg
17%
Selenium, Se
6µg
11%
Sodium, Na
220mg
15%
Water
142g
5%
Zinc, Zn
1mg
13%

Daal Shopping Tip

Indian food is loaded with many herbs and spices. Make sure you have a stocked spice cabinet and a big appetite.

Daal Cooking Tip

As delicious as Indian food is, the smells are strong and they linger. Make sure to have your stove vents running and a window open if you don't want your furniture to smell like spices for a week.