Tok Dal
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.
For 4 servings
5 steps. 25 minutes total.
- 1
Step 1
- a.Cook the Dal
- b.In a medium, heavy-bottomed pot, combine the rinsed masoor dal, 4 cups of water, turmeric powder, and salt.
- c.Bring the mixture to a boil over medium-high heat.
- d.Once boiling, reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes until the dal is completely soft and cooked through.
- 2
Step 2
- a.Add Mango and Chilies
- b.Add the cubed raw mango and slit green chilies to the cooked dal.
- c.Continue to simmer for another 5-7 minutes, or until the mango pieces are tender but still hold their shape.
- d.Gently whisk the dal with a ladle to create a slightly creamy, homogenous consistency.
- 3
Step 3
- a.Prepare the Tempering (Phoron)
- b.While the dal simmers, heat the mustard oil in a small tadka pan over medium heat until it is fragrant and you see faint smoke.
- c.Add the mustard seeds and allow them to splutter completely, which should take about 30 seconds.
- d.Add the broken dried red chilies and sauté for another 10-15 seconds until they darken slightly. Be careful not to burn them.
- 4
Step 4
- a.Combine and Finish
- b.Immediately and carefully pour the hot tempering over the dal. The mixture will sizzle.
- c.Stir in the sugar and mix well to combine all the flavors.
- d.Let the dal simmer for 2 more minutes for the flavors to meld. Taste and adjust salt or sugar if needed.
- 5
Step 5
- a.Serve
- b.Serve the Tok Dal hot with steamed rice for a classic and comforting Bengali meal.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Mango Sourness: The tanginess of raw mangoes varies. Taste the dal before adding sugar and adjust the amount to your liking.
- 2Authentic Flavor: For the most authentic taste, use mustard oil for the tempering (phoron). Heat it until it's lightly smoking before adding spices to remove its pungent raw smell.
- 3Mango Texture: Be careful not to overcook the mango pieces. They should be tender enough to be cut with a spoon but not mushy.
- 4Spice Variation: For a more complex aroma, you can add 1/4 teaspoon of panch phoron (Bengali five-spice blend) along with the mustard seeds during tempering.
- 5Consistency: This dal is traditionally thin and soupy. If you prefer a thicker consistency, use slightly less water or simmer it uncovered for a few extra minutes at the end.
- 6Storage: Leftover Tok Dal can be stored in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen overnight.
Adapt it for your goals.
Ingredient Swap
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.
Lentil ChoiceLentil Choice
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.
Flavor AdditionFlavor Addition
For a hint of fragrance, add 1/2 teaspoon of grated ginger along with the dal while it boils.
Why this is on our healthy list.
Rich in Plant-Based Protein
Masoor dal is an excellent source of plant-based protein, essential for muscle repair, growth, and overall body function.
Aids Digestion
The high fiber content in lentils promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome.
Boosts Immunity
Raw mangoes are a great source of Vitamin C, a powerful antioxidant that helps strengthen the immune system and protect the body from infections.
Good for Heart Health
This dal is low in saturated fat and cholesterol. The fiber in lentils can help lower cholesterol levels, contributing to better heart health.
Frequently asked questions
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.