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A light and tangy Bengali lentil soup made with red lentils and sour raw mangoes. This refreshing summer classic is a perfect balance of sour and savory, best enjoyed with steamed rice.
Cook the Dal
Add Mango and Chilies
Prepare the Tempering (Phoron)
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A light and tangy Bengali lentil soup made with red lentils and sour raw mangoes. This refreshing summer classic is a perfect balance of sour and savory, best enjoyed with steamed rice.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 259.72 calories per serving with 12.11g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and Finish
Serve
Instead of raw mango, you can use 1-2 tablespoons of tamarind pulp or 1 teaspoon of amchur (dry mango powder) for the sour taste. Add it towards the end of cooking.
While masoor dal is traditional, you can also make this recipe with toor dal (arhar dal). Note that toor dal will take longer to cook and may need to be pressure cooked.
For a hint of fragrance, add 1/2 teaspoon of grated ginger along with the dal while it boils.
Masoor dal is an excellent source of plant-based protein, essential for muscle repair, growth, and overall body function.
The high fiber content in lentils promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome.
Raw mangoes are a great source of Vitamin C, a powerful antioxidant that helps strengthen the immune system and protect the body from infections.
This dal is low in saturated fat and cholesterol. The fiber in lentils can help lower cholesterol levels, contributing to better heart health.
Yes, Tok Dal is a very healthy dish. It's rich in plant-based protein and fiber from the lentils, which aids digestion and keeps you full. It's also low in fat and contains vitamins and antioxidants from the raw mango and spices. Using mustard oil provides beneficial monounsaturated fats.
A single serving of Tok Dal (approximately 1 cup or 220g) contains around 180-220 calories. The exact count depends on the amount of oil and sugar used.
Absolutely! A pressure cooker makes the process faster. Cook the dal with water, salt, and turmeric for 2-3 whistles. Let the pressure release naturally, then add the mango and chilies and simmer for a few minutes before adding the tempering.
If your mango is very tangy, you can either use less of it or increase the amount of sugar to balance the flavors. Always taste the dal before adding sugar and adjust accordingly.
Tok Dal is traditionally served with plain steamed rice (bhaat). It pairs wonderfully with a side of fried fish (maach bhaja), a simple vegetable stir-fry (bhaja), or aloo posto (potatoes in poppy seed paste).