Aamer Tok Dal
A classic Bengali summer dal featuring the delightful tang of raw mangoes. This light and refreshing red lentil soup, tempered with mustard seeds and chilies, is the perfect comfort food to enjoy with steamed rice on a warm day.
For 4 servings
5 steps. 20 minutes total.
- 1
Step 1
- a.Cook the Lentils
- b.In a pressure cooker, combine the soaked and drained masoor dal, 4 cups of water, turmeric powder, and salt.
- c.Secure the lid and pressure cook on medium heat for 3-4 whistles, or for about 10-12 minutes until the dal is completely soft.
- d.Allow the pressure to release naturally. Open the cooker and whisk the dal vigorously until it is smooth and creamy.
- 2
Step 2
- a.Infuse the Mango Flavor
- b.Place the pot with the cooked dal back on the stove over medium heat and bring it to a gentle simmer.
- c.Add the thinly sliced raw mango pieces to the dal.
- d.Let it simmer for 5-7 minutes, or until the mango slices are tender but still hold their shape. Avoid overcooking, as they can turn mushy.
- 3
Step 3
- a.Prepare the Tempering (Phoron)
- b.While the mango is simmering, heat the mustard oil in a small pan (tadka pan) over medium-high heat until it is fragrant and slightly smoking.
- c.Reduce the heat to medium, add the mustard seeds, and allow them to splutter, which should take about 30 seconds.
- d.Immediately add the broken dry red chilies and sauté for another 15-20 seconds until they darken slightly. Be careful not to burn them.
- 4
Step 4
- a.Combine and Finish
- b.Carefully pour the hot tempering into the simmering dal. It will sizzle, so stand back.
- c.Stir in the sugar. Mix well to combine all the flavors.
- d.Let the dal simmer for another 2 minutes for the flavors to meld together.
- e.Check the consistency. Aamer dal is traditionally thin and soupy. If it's too thick, add a little hot water to reach your desired consistency. Adjust salt and sugar to taste.
- 5
Step 5
- a.Serve
- b.Serve the Aamer Tok Dal hot, ladled over a bowl of fluffy steamed rice for an authentic Bengali meal.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Use firm, sour raw mangoes for the best tangy flavor. The 'Totapuri' or 'Kaccha Aam' varieties work well.
- 2Whisking the dal thoroughly after pressure cooking is key to achieving the classic smooth, homogenous texture.
- 3For the most authentic flavor, use mustard oil. Its pungent aroma is characteristic of Bengali cuisine.
- 4The balance of sour, sweet, and salt is crucial. Adjust the sugar based on how sour your mango is.
- 5Do not overcook the mango slices; they should be soft enough to cut with a spoon but not disintegrated into the dal.
- 6This dal thickens as it cools. Reheat with a splash of hot water to restore its thin consistency.
Adapt it for your goals.
Spice Variation
Use 1 teaspoon of Bengali panch phoron (five-spice blend) instead of just mustard seeds for a more complex aroma in the tempering.
Lentil VariationLentil Variation
While masoor dal (red lentils) is traditional, you can also make this with toor dal (split pigeon peas). Note that toor dal will require a longer cooking time.
Flavor EnhancerFlavor Enhancer
Add a pinch of asafoetida (hing) to the hot oil just before adding the mustard seeds for an extra layer of savory flavor.
GarnishGarnish
For a fresh finish, garnish with a tablespoon of chopped fresh cilantro just before serving.
Why this is on our healthy list.
Rich in Plant-Based Protein
Masoor dal is an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
Boosts Immunity
Raw mangoes are packed with Vitamin C, a powerful antioxidant that helps strengthen the immune system and protect the body against infections.
Aids Digestion
The high fiber content in lentils promotes healthy digestion and regular bowel movements. This light, soupy dal is also gentle on the stomach.
Hydrating Summer Meal
With its high water content and soupy consistency, this dal helps in replenishing fluids and keeping the body hydrated during hot weather.
Frequently asked questions
One serving of Aamer Tok Dal (approximately 1 cup or 300g) contains around 250-270 calories. This is an estimate and can vary based on the size of the mango and the amount of oil used.