Mango And Lentil Dip

June 23, 2020

331

@thepeppercook

An easy and delicious summer dip that combines the quick-cooking lentils with the fragrant flavour of fresh, ripe mangoes and Indian spices.

2 people

1/4 cup split moong dal ( yellow lentils )
1/4 teaspoon ground turmeric
1/4 teaspoon red chili powder
1/2 teaspoon teaspoon salt
1 garlic clove ( finely chopped )
2 tablespoons fresh coriander leaves ( chopped )
1/2 green chilli ( roughly chopped )
1 teaspoon freshly squeezed lime ( lemon juice )
1/4 teaspoon roasted cumin ( ground )
1/2 ripe large mango ( peeled and diced about ¼ cup )
2 tablespoons olive oil

Place water, turmeric, and red chili powder in a small saucepan and bring the water to boil.

Rinse the lentils with water and drain. Add lentils to boiling water and allow lentils to come to a...
See the full directions on my site

Nutritions

Calories
424

Sodium
379mg
15% DV

Fat
29g
45% DV

Protein
6g
12% DV

Carbs
35g
11% DV

Fiber
4g
19% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 5g 28%

Polysaturated Fat 3g 20%

Monosaturated Fat 20g 127%

Cholesterol 19mg 6%

Sodium 379mg 15%

Potassium 233mg 6%

Protein 6g 12%

% DAILY VALUE^*

Total Carbohydrate

Fiber 4g 19%

Sugar 8g 17%

Vitamin A 1737IU 34%

Vitamin B6 0.78mg 39%

Vitamin C 6mg 10%

Calcium 143mg 14%

Iron 1mg 9%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
65

Sodium
64mg
2% DV

Fat
1g
2% DV

Protein
4g
8% DV

Carbs
8g
3% DV

Fiber
1g
4% DV

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Fat

Saturated Fat 0.69g 3%

Polysaturated Fat 0.39g 2%

Monosaturated Fat 0.56g 3%

Cholesterol 10mg 3%

Sodium 64mg 2%

Potassium 217mg 6%

Protein 4g 8%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 4%

Sugar 0.8g 1%

Vitamin A 89IU 1%

Vitamin B6 0.37mg 18%

Vitamin C 14mg 23%

Calcium 20mg 2%

Iron 0.47mg 2%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
268

Sodium
303mg
12% DV

Fat
16g
24% DV

Protein
4g
8% DV

Carbs
28g
9% DV

Fiber
2g
9% DV

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Fat

Saturated Fat 10g 52%

Polysaturated Fat 1g 6%

Monosaturated Fat 4g 28%

Cholesterol 42mg 14%

Sodium 303mg 12%

Potassium 104mg 2%

Protein 4g 8%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 9%

Sugar 10g 20%

Vitamin A 483IU 9%

Vitamin B6 0.31mg 15%

Vitamin C 0.8mg 1%

Calcium 29mg 2%

Iron 1mg 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Mango And Lentil Dip

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