Chickpea and Mango Dal - The Fresh Grocer

Chickpea and Mango Dal

Recipe - The Fresh Grocer - Corporate

Chickpea and Mango Dal

Prep Time20 Minutes

Servings4

Cook Time12 Minutes

Calories345

Ingredients

2 Tbs canola oil

1/2 tsp cumin seeds

1 medium onion, finely chopped (3/4 cup)

1/2 tsp ground turmeric

1/2 tsp ground coriander

1/4 tsp crushed red pepper flakes

1 Tbs peeled, minced fresh gingerroot

2 tsp minced garlic

1 cup canned chickpeas, rinsed and drained

2 cups cooked lentils

2 fresh mangos, peeled, pitted and finely chopped (2 cups)

1/4 cup unsalted vegetable or chicken broth

2 Tbs fresh lime juice (about 1 lime)

1/2 cup chopped fresh cilantro, divided

Cooked basmati rice

Directions

1. In a large skillet heat oil over medium-high heat. Add cumin seeds; cook and stir 30 seconds or just until fragrant. Add onion, turmeric, coriander and red pepper flakes; sauté 4 to 6 minutes or until onion softens. Add ginger, garlic and chickpeas; sauté 1 to 2 minutes.

2. Stir in lentils and mangos; stir to coat. Add broth, lime juice and 1/4 cup of the cilantro, stirring to loosen up any browned bits. Cook 5 to 8 minutes or until heated through. Season with pepper to taste. Sprinkle with remaining 1/4 cup cilantro, and serve over rice.

Nutritional Information

9 g Fat
1 g Saturated fat
0 mg Cholesterol
155 mg Sodium
60 mg Carbohydrate
13 g Fiber
13 g Protein

20 minutes

Prep Time

12 minutes

Cook Time

Servings

345

Calories

Shop Ingredients

Makes 4 servings

2 Tbs canola oil

Mazola 100% Pure Canola Oil, 40 fl oz, 40 Fluid ounce

On Sale! Limit 4

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$5.99 was $6.19$0.15/fl oz

1/2 tsp cumin seeds

Badia Cumin Seed, 1 oz, 1 Ounce

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$1.59$1.59/oz

1 medium onion, finely chopped (3/4 cup)

Spanish Onion, 1 ct, 20 oz, 20 Ounce

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$1.86 avg/ea$1.49/lb

1/2 tsp ground turmeric

McCormick Turmeric - Ground, 0.95 oz, 0.95 Ounce

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$4.59$4.83/oz

1/2 tsp ground coriander

Not Available

1/4 tsp crushed red pepper flakes

McCormick Red Pepper - Crushed, 1.5 oz, 1.5 Ounce

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$3.99$2.66/oz

1 Tbs peeled, minced fresh gingerroot

Ginger Root, 5 oz., 5 Ounce

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$0.93 avg/ea$0.19/oz

2 tsp minced garlic

Fresh Garlic, 4 Ounce

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$1.20 avg/ea$4.79/lb

1 cup canned chickpeas, rinsed and drained

Hanover Garbanzo Beans, 15.5 oz, 15.5 Ounce

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$1.59$0.10/oz

2 cups cooked lentils

Hurst's Garlic & Herb Lentils, 15.5 oz, 15.5 Ounce

On Sale! Limit 4

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$2.59 was $2.99$0.17/oz

2 fresh mangos, peeled, pitted and finely chopped (2 cups)

Fresh Mango, 1 each, 1 Each

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$1.39

1/4 cup unsalted vegetable or chicken broth

Pacific Foods Low Sodium Organic Free Range Chicken Broth, 32 oz Carton, 31.98 Fluid ounce

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$5.49$0.17/fl oz

2 Tbs fresh lime juice (about 1 lime)