Tok Dal
A light Bengali-style sour dal made with lentils, raw mango, and a gentle tempering of spices. It is simple, bright, and refreshing, especially alongside steamed rice on warm days.
For 4 servings
- prep
Wash the lentils and cut the mango.
1.Rinse the masoor dal in 2 to 3 changes of water until the water runs mostly clear.2.Peel the raw mango and cut it into thick slices, discarding the seed.3.Measure the spices, mustard oil, sugar, and water so the cooking moves quickly. - pressure cook · ~15 min
Cook the dal with mango until soft.
1.Add masoor dal, raw mango, turmeric powder, salt, and water to a pressure cooker.2.Cook on medium heat for 2 whistles, then let the pressure drop naturally.3.Open the cooker and stir the dal well until it looks smooth and lightly soupy.TIPKeep the dal slightly thin; Tok Dal tastes best when it pours easily over rice. - simmer · ~5 min
Simmer the dal and balance the sourness.
Transfer the cooked dal to a pot if needed and bring it to a gentle simmer. Add sugar and cook for 4 to 5 minutes, stirring once or twice, until the flavors taste balanced and the mango softens fully.
- temper · ~1 min
Make the tempering.
1.Heat mustard oil in a small pan until lightly shimmering.2.Add mustard seeds and let them crackle for a few seconds.3.Add dried red chili and curry leaves and cook briefly until fragrant.TIPDo not burn the mustard seeds or chili, or the dal will taste bitter. - assemble · ~1 min
Pour the tempering into the dal.
Immediately pour the hot tempering over the simmering dal and stir gently. Let it bubble for 1 minute so the flavors blend.
- serve
Serve the Tok Dal hot with steamed rice.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Keep the dal a little thinner than regular masoor dal so it pours easily over rice, as Tok Dal should.
- 2Use a tart raw mango, not a semi-ripe one, or the finished dal will lose its bright sour edge.
- 3After pressure cooking, stir the lentils well to break them down into a smooth, lightly soupy texture.
- 4Add the sugar only after tasting the mango's sharpness; its job is to round out the sourness, not make the dal sweet.
- 5Heat the mustard oil until just shimmering before tempering to mellow its raw bite without letting it smoke heavily.
- 6Pour the tempering into actively simmering dal and cover for a minute if possible to trap the mustard-chili aroma.
- 7This dal reheats well, but add a splash of hot water before warming because masoor thickens as it sits.
Adapt it for your goals.
Stovetop
No pressure cooker needed: simmer the masoor and mango in a covered pot until very soft, then proceed as written.
more tangyMore-tangy
Add a few extra mango slices or use a more sour mango if you prefer a sharper, summer-style Tok Dal.
low oilLow-oil
Use slightly less mustard oil in the tempering for a lighter finish while keeping the classic Bengali flavor profile.
no curry leavesNo-curry-leaves
If curry leaves are unavailable, make the tempering with just mustard seeds and dried red chili; it will still taste traditional and clean.
Why this is on our healthy list.
Plant Protein from Lentils
Masoor dal adds plant-based protein and makes the dish filling while still feeling light and easy to eat.
Fiber-Rich Comfort Food
The lentils and raw mango contribute fiber, which supports satiety and gives the dal a wholesome, everyday quality.
Bright from Raw Mango
Raw mango brings natural tartness and beneficial plant compounds, adding freshness without needing heavy richness.
Lightly Tempered
With only a small amount of mustard oil for the phoron, this dal stays relatively light compared with richer curries.
Frequently asked questions
Yes. Cook the masoor dal and mango in a pot with water until both are fully soft, then simmer and temper exactly as in the recipe.
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