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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.
Cook the Lentils
Infuse the Mango Flavor
Prepare the Tempering (Phoron)
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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.
This bengali recipe takes 30 minutes to prepare and yields 4 servings. At 276.72 calories per serving with 12.3g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and Finish
Serve
Use 1 teaspoon of Bengali panch phoron (five-spice blend) instead of just mustard seeds for a more complex aroma in the tempering.
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.
Add a pinch of asafoetida (hing) to the hot oil just before adding the mustard seeds for an extra layer of savory flavor.
For a fresh finish, garnish with a tablespoon of chopped fresh cilantro just before serving.
Masoor dal is an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
Raw mangoes are packed with Vitamin C, a powerful antioxidant that helps strengthen the immune system and protect the body against infections.
The high fiber content in lentils promotes healthy digestion and regular bowel movements. This light, soupy dal is also gentle on the stomach.
With its high water content and soupy consistency, this dal helps in replenishing fluids and keeping the body hydrated during hot weather.
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.
Yes, it is a very healthy dish. It's rich in plant-based protein and fiber from lentils, packed with Vitamin C from raw mangoes, and uses minimal oil. It's light, hydrating, and easy to digest, making it an excellent choice for summer meals.
Absolutely. You can cook the dal in a regular pot or saucepan. It will take longer, about 30-40 minutes, for the lentils to become completely soft. Make sure to add enough water and stir occasionally to prevent it from sticking to the bottom.
The tanginess depends entirely on the mango. If it's too sour, add a little more sugar, a pinch at a time, until balanced. If it's not sour enough, you can add a small squeeze of lime or lemon juice at the very end of cooking.
It is traditionally served as one of the first courses in a Bengali meal with plain steamed rice (bhaat). It pairs wonderfully with a side of fried fish (maach bhaja), a simple vegetable stir-fry (bhaja), or crispy potato fries (aloo bhaja).
Yes, you can store leftovers in an airtight container in the refrigerator for up to 2 days. The dal will thicken upon cooling. Reheat it on the stovetop, adding a little hot water to adjust the consistency.