Toor Dal with Raw Mango & Amaranth Greens Recipe – Authentic Indian Comfort Food

Last Updated on 4 months by Neha Deshmukh

Toor Dal With Raw Mango & Amaranth Greens Recipe – Authentic Indian Comfort Food

Hey everyone! If you’re anything like me, a warm bowl of dal is ultimate comfort food. This isn’t just any dal, though. This Toor Dal with Raw Mango & Amaranth Greens is a vibrant, flavourful dish that’s been a staple in my family for years. It’s the perfect blend of tangy, slightly sweet, and earthy – and it’s surprisingly easy to make! I first made this when I was craving something a little different from my usual dal routine, and it quickly became a favourite.

Why You’ll Love This Recipe

This recipe is a celebration of simple, fresh ingredients. It’s a fantastic way to get your greens in, and the raw mango adds a lovely brightness that cuts through the richness of the dal. Plus, it’s a one-pot wonder, meaning less cleanup – always a win in my book! It’s a truly satisfying and nourishing meal that’s perfect for a weeknight dinner or a special occasion.

Ingredients

Here’s what you’ll need to create this delicious dal:

• 0.5 cup Toor Dal (approx. 100g)
• 1 small Raw Mango
• 2 cups Water (approx. 480ml)
• 2 teaspoons Peanut Oil (approx. 10ml)
• 0.5 cup Onion, chopped (approx. 70g)
• 1 Tomato, chopped
• 2 Green Chillies, slit
• 1 teaspoon Salt (approx. 6g)
• 2.5 cups Green Amaranth Leaves (Chaulai), chopped (approx. 60g)
• 0.5 teaspoon Jaggery (approx. 2g)
• 1.5 teaspoons Ghee (approx. 7.5ml)
• 0.25 teaspoon Mustard Seeds
• 0.25 teaspoon Cumin Seeds
• 4 Garlic Cloves, crushed
• 2 sprigs Curry Leaves
• 2 Dried Red Chillies
• 0.5 teaspoon Turmeric Powder (approx. 2.5g)
• 1 teaspoon Red Chilli Powder (approx. 5g)

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

Toor Dal: The Heart of the Dish
Toor dal, also known as arhar dal, is a yellow split pigeon pea. It’s a staple in Indian cooking and cooks up beautifully soft and creamy. Make sure to rinse it well before cooking to remove any impurities.

Raw Mango: A Tangy Twist
The raw mango is key to this recipe! It adds a wonderful tartness that balances the richness of the dal. Look for a mango that’s firm to the touch, but not rock hard.

Amaranth Greens (Chaulai): Nutritional Powerhouse & Regional Variations
Amaranth greens, or chaulai as they’re often called, are packed with nutrients. They have a slightly earthy flavour. If you can’t find amaranth greens, spinach or even kale can work in a pinch, though the flavour will be slightly different. In some regions of India, people also use other leafy greens like methi (fenugreek leaves).

Spices: The Soul of Indian Cooking – Turmeric, Red Chilli & More
Don’t be shy with the spices! They’re what give this dal its authentic flavour. Adjust the amount of red chilli powder to your liking.

Oil & Ghee: Choosing the Right Fats
I prefer using peanut oil for the initial sautéing as it has a high smoke point. Ghee, clarified butter, adds a lovely richness and aroma to the tempering. You can substitute with vegetable oil if needed, but ghee really elevates the flavour.

Step-By-Step Instructions

Alright, let’s get cooking!

1. Prep the Greens & Dal: First, give the toor dal a good rinse under cold water. Clean and roughly chop the amaranth leaves.
2. Pressure Cook the Dal: In a pressure cooker, combine the rinsed toor dal, chopped raw mango, and 2 cups of water. Use the pot-in-pot method if your pressure cooker allows – this keeps the mango from becoming too mushy. Pressure cook for 4 whistles.
3. Sauté the Aromatics: While the dal is cooking, heat the peanut oil in a pan over medium heat. Add the chopped onions and sauté until they’re soft and golden brown.
4. Build the Flavour: Add the chopped tomatoes and slit green chillies to the pan. Cook for a few minutes until the tomatoes soften. Then, add the chopped amaranth greens, salt, and jaggery. Cook until the greens wilt.
5. Combine & Simmer: Once the dal is cooked, gently mash the dal-mango mixture. Add it to the pan with the sautéed vegetables. Simmer for 2 minutes, allowing the flavours to meld together.
6. Prepare the Tempering: This is where the magic happens! In a small pan, heat the ghee over medium heat. Add the mustard seeds and cumin seeds. Once they start to splutter, add the crushed garlic cloves, curry leaves, and dried red chillies. Finally, add the turmeric powder and red chilli powder. Be careful not to burn the spices!
7. Finish & Serve: Immediately pour the tempering over the dal and stir well. Serve hot with steamed rice and a dollop of ghee.

Expert Tips

• Don’t overcook the dal: You want it to be soft, but not mushy.
• Adjust the spice level: Feel free to add more or less red chilli powder to suit your taste.
• Fresh is best: Using fresh ingredients will always give you the best flavour.

Variations

• Vegan Adaptation: Simply substitute the ghee with a plant-based oil like coconut oil or avocado oil.
• Gluten-Free Adaptation: This recipe is naturally gluten-free!
• Spice Level Adjustment: If you prefer a milder flavour, reduce the amount of red chilli powder or remove the green chillies altogether. For extra heat, add a pinch of cayenne pepper.
• Festival Adaptations: This dal is particularly lovely during Makar Sankranti (harvest festival) or in the summer months when mangoes are in season.

Serving Suggestions

This dal is fantastic on its own with a side of steamed rice. But it also pairs well with roti, paratha, or even a simple salad. A side of raita (yogurt dip) can also be a refreshing addition.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

FAQs

What is the best way to clean and prepare amaranth greens?
Wash the amaranth greens thoroughly under cold water, removing any tough stems. You can roughly chop them or tear them into smaller pieces.

Can I use a different type of dal instead of toor dal?
While toor dal is traditional, you can experiment with other dals like masoor dal (red lentils) or moong dal (yellow split mung beans). Keep in mind that cooking times may vary.

How can I adjust the tanginess of the dish?
Adjust the amount of raw mango used, or add a squeeze of lemon juice at the end for extra tanginess.

What is the pot-in-pot method for pressure cooking?
The pot-in-pot method involves placing a smaller pot inside the pressure cooker pot. This is useful for cooking delicate ingredients like mangoes alongside the dal, preventing them from overcooking.

Can this dal be made ahead of time?
Yes! You can make the dal a day or two in advance. The flavours actually develop even more over time. Just store it in the refrigerator and reheat when ready to serve.