Chickpea and Mango Dal

Recipe - The Fairway Market Corporate

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

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$9.99$0.25/fl oz

1/2 tsp cumin seeds

Fairway Cumin Seed, 1.8 oz

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$3.99$2.22/oz

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

Spanish Onion, 1 ct, 20 oz

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$2.11 avg/ea$1.69/lb

1/2 tsp ground turmeric

McCormick Ground Turmeric, 0.95 oz

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$4.29$4.52/oz

1/2 tsp ground coriander

McCormick Gourmet Organic Ground Coriander, 1.25 oz

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$6.49$5.19/oz

1/4 tsp crushed red pepper flakes

Badia Crushed Red Pepper, 12 oz

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$6.99$0.58/oz

1 Tbs peeled, minced fresh gingerroot

Ginger Root

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$1.25 avg/ea$0.25/oz

2 tsp minced garlic

Fresh Garlic

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$1.12 avg/ea$4.49/lb

1 cup canned chickpeas, rinsed and drained

Goya Chick Peas, 16 oz

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$2.79$0.17/oz

2 cups cooked lentils

Hurst's Garlic & Herb Lentils, 15.5 oz

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

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$2.50

1/4 cup unsalted vegetable or chicken broth

Pacific Foods Organic Low Sodium Free Range Chicken Broth, 32 oz

On Sale! Limit 4

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$3.50 was $4.23$0.11/fl oz

2 Tbs fresh lime juice (about 1 lime)