Ingredients
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1 cup yellow lentils
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4 cups water
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1 teaspoon salt, divided
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½ teaspoon ground turmeric
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1 tablespoon canola oil
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½ teaspoon cumin seeds
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1 medium onion, chopped
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4 cloves garlic, minced
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1 tablespoon minced fresh ginger
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½ teaspoon ground coriander
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¼ teaspoon cayenne pepper
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2 mangoes, peeled and diced
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½ cup chopped fresh cilantro
Directions
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Place lentils in a colander and rinse until the water runs clear. Combine lentils, 4 cups water, 1/2 teaspoon salt and turmeric in a large saucepan. Bring to a boil. Reduce heat to a simmer, partially cover and cook, stirring occasionally, for 15 minutes.
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Meanwhile, heat oil in a large nonstick skillet over medium heat. Add cumin seeds and cook until fragrant and starting to brown, about 30 seconds. Add onion; cook, stirring, until soft and beginning to brown, 4 to 6 minutes. Add garlic, ginger, coriander, cayenne and the remaining 1/2 teaspoon salt and cook, stirring, for 1 minute more.
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Stir the garlic mixture and mangoes into the lentils. Return to a simmer; cook, stirring occasionally, until the lentils are falling apart, 10 to 15 minutes more. Stir in cilantro.
Nutrition Facts (per serving)
205 | Calories |
3g | Fat |
38g | Carbs |
10g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size about 1 cup | |
Calories 205 | |
% Daily Value * | |
Total Carbohydrate 38g | 14% |
Dietary Fiber 10g | 34% |
Total Sugars 18g | |
Protein 10g | 19% |
Total Fat 3g | 4% |
Saturated Fat 0g | 2% |
Vitamin A 1343IU | 27% |
Vitamin C 44mg | 49% |
Folate 220mcg | 55% |
Sodium 397mg | 17% |
Calcium 42mg | 3% |
Iron 4mg | 20% |
Magnesium 50mg | 12% |
Potassium 577mg | 12% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.