Serve a delicious vegan red lentil mango dal (dahl) recipe with a quick toasted coconut-sesame spice mix for a creamy, unique flavor that takes 40 minutes or less. Dinner's on!
This delicious red lentil dal with mangos is another example of how transformative quick-cooking red lentils are. I've already got a hearty list of Indian-inspired recipes, including masala dal, masoor dal, and sweet potato dal. Not to mention red lentil spinach curry, which we make on repeat.
But hey, my motto is there's always room for another creamy red lentil dal, and here it is with a twist of mango and a fun spice blend.
Table of Contents
Why You'll Love This Recipe
- A full-flavor recipe without a huge spice list.
- Use fresh or frozen mangos.
- Made with healthy plant-based ingredients and no added oil.
- Make the coconut-sesame spice mix ahead or during your weekly meal prep.
- Quick cooking and freezer-friendly.
Ingredients and Substitutions
- Red Lentils. I used split red lentils because they cook quickly and have a creamier texture than whole red lentils. You can certainly substitute with whole lentils. Give them another 5-10 minutes to cook. Add more vegetable broth if needed. This recipe's best substitute for red lentils is split mung beans or yellow lentils.
- Mangos. 2 fresh mangos will yield about 3 cups of diced mango, which is your guide if you substitute with frozen mangos.
- Coconut Flakes. Use unsweetened flaked or shredded coconut. Desiccated coconut (finely shredded coconut) also works for this recipe.
- Coriander and Cumin Seeds. Whole spices are toasted with coconut flakes and sesame seeds, then ground. If you substitute for the whole spices, use 1 teaspoon of ground cumin and 1 teaspoon ground coriander. Don't toast the ground spices. Add them with the turmeric powder, chili flakes, and nutmeg.
- Cilantro. I added chopped cilantro (coriander) at the end of cooking, as I did for my pineapple kidney bean curry recipe. If you don't like cilantro, skip it or grind a few curry leaves with the coconut-sesame blend.
Please see the recipe card at the bottom of this post for the complete list of ingredients, measurements, and instructions.
Recipe Variations
Coconut flakes are my twist instead of adding coconut milk. If you want a super creamy dal or a more soupy texture, add a cup of light coconut milk or a cup of plant milk with a few drops of coconut extract.
Step-by-Step Instructions
Toast the coconut flakes, sesame, coriander, and cumin seeds, then grind them into a coarse powder.
Cook the onions for 2-3 minutes, then add the garlic and spices.
Add the vegetable broth, spices, red lentils, and mango chunks.
Simmer until the lentils are tender and most of the liquid is absorbed (15 minutes). Stir in chopped cilantro and lime juice.
Pro Tips
- Stir the coconut flakes constantly as you toast them with the spices and sesame seeds. They easily burn. Once slightly brown, transfer them to a spice grinder or blender.
- Cooking this recipe goes fast. Prep all the ingredients before you start.
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Cook's Tip
Measure and add your spices to a small dish before cooking. That way, you aren't searching in the spice cabinet or fumbling with measuring spoons. This also avoids inadvertently letting a jar slip over the pot and adding too much of a particular spice. I speak from experience. 😉
Serving Suggestions
Serve big bowls of mango dal with additional chopped cilantro, a splash of red chili flakes, and/or lime slices.
A side of potato tortillas or sweet potato flatbread is great for sweeping up every last bite of dal from the bowl. I can also recommend baked vegetable pakoras - great when you have some leftover veggies that need to be used up.
If you want a side salad, try cucumber and beetroot salad, Indonesian cucumber salad, crispy fattoush salad, or farro salad with arugula.
Frequently Asked Questions
Store mango dal in an airtight container in the refrigerator for 4-5 days. Reheat it on the stove or in the microwave. Add a little broth or water and keep the heat low so it doesn't scorch on the bottom of the pan.
Mango dal is freezer-friendly. Cool the dal to room temperature, then add it to a freezer container or a sealable freezer bag. Freeze for 3 months. Thaw before reheating.
Red lentils, particularly split red lentils, do not require soaking. However, soaking whole red lentils can cut cooking time by about half.
Split red lentils have the outer seed coating removed and are split in half. This is why they cook so quickly and get creamy and mushy. Whole red lentils maintain their integrity after cooking.
Frozen or fresh pre-cut mango can replace fresh for this creamy dal recipe. Thaw the mango before adding it to the lentils and ensure the pieces are bite-sized.
To make mango dal in the Instant Pot (Instapot), set first in saute mode and cook the onions. Add the garlic and spices, then turn the Instant Pot off. Stir in the broth and use it to clear the bottom of the Instant Pot. Add the red lentils and mango. Cook on High Pressure for 5 minutes with 10 minutes of natural pressure release. Remove the lid from the Instant Pot and stir in chopped cilantro and lime juice.
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👩🏻🍳 Recipe
Red Lentil Mango Dal
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Ingredients
- 2 tablespoons coconut flakes - (see note 1)
- 1 tablespoon sesame seeds
- 1 ½ teaspoons coriander seeds - (see note 2)
- 1 teaspoon cumin seeds - (see note 2)
- 1 medium red onion - diced
- 3 cloves garlic - minced or pressed
- ½ teaspoon ground turmeric
- 1 teaspoon red chili flakes - more if you like it spicy
- ⅛ teaspoon nutmeg
- ½ teaspoon salt
- 2 cups split red lentils - rinsed (see note 4)
- 2 large mangos - peeled and cubed (3 cups)
- 3 cups vegetable broth
- ¼ cup cilantro - chopped (optional)
- 1 medium lime - or 2 tablespoons lime juice
Instructions
- To make the spice mixture, heat a small frying pan or skillet. Then, add the coconut, sesame, coriander, and cumin seeds. Toast the seeds for 1 minute, stirring constantly.
- Immediately transfer the spices to a spice grinder or small blender. Grind the spices into a coarse powder and set aside.
- Heat a medium pot to medium-high heat. Add the red onion. Saute for 2-3 minutes until the onion starts to soften.
- Stir in the garlic, the coconut spice mixture, turmeric, red chili flakes, nutmeg, and salt. Mix the spices into the vegetables.
- Add the red lentils, mango cubes, and vegetable broth. Bring the pot to a simmer. Simmer uncovered until the lentils are tender. Stir occasionally and use a wooden spoon to mash some of the mangoes. Add more vegetable broth or water if needed. The longer you simmer, the creamier the dal gets.
- Once the lentils are tender, stir in the chopped cilantro and lime juice.
- Serve hot with chopped cilantro, lime wedges, or crushed red chili if desired.
Video
Notes
- This recipe uses unsweetened coconut flakes, desiccated coconut, or shredded coconut.
- You can substitute 1 teaspoon of ground cumin or 1 teaspoon of ground coriander for the whole spices. Add them with the gound spices after cooking the onions and garlic.
- Make the coconut spice mix up to a week ahead. Store it in a jar or sealed container.
- If you use whole red lentils (unsplit), use the same amount, but allow 10 extra minutes of cooking time. You may need to add more broth as the cooking progresses. Soaking red lentils is unnecessary. If you soak whole lentils, it will reduce the cooking time.
- To make this recipe in the Instant Pot, saute the onions, then add the garlic and spices. Turn the Instant Pot off, then stir in the broth, using it to clear the bottom from any stuck-on bits. Add the lentils and mango. Cook on high pressure for 5 minutes with 10 minutes of natural pressure release. Remove the lid and stir in the chopped cilantro and lime juice.
- Store mango dal in an airtight container in the refrigerator for 4-5 days or freeze for 3 months. Reheat on the stove or microwave with a little vegetable broth, water, or lime juice. If frozen, thaw before reheating.
Nutrition
Nutritional information is an estimation only.
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