Okra with Green Mango and Lentils

okra with green mango and lentils

Okra with Green Mango and Lentils

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Servings: 4
Calories: 309

Ingredients
 

  • 4 oz yellow lentils toor dhal
  • 3 tbsp corn oil
  • 1/2 tsp onion seeds
  • 2 onions sliced
  • 1/2 tsp ground fenugreek
  • 1 tsp ginger pulp
  • 1 tsp garlic pulp
  • 1 1/2 tsp chilli powder
  • 1/4 tsp turmeric
  • 1 tsp ground coriander
  • 1 green mango peeled and sliced
  • 1 lb okra cut into 1 cm (1/2 in) pieces
  • 1 1/2 tsp salt
  • 2 fresh red chillies seeded and sliced
  • 2 tbsp chopped fresh coriander
  • 1 to mato sliced

Instructions

  • Wash the lentils thoroughly and put in a saucepan with enough water to cover. Bring to the boil and cook until soft but not mushy. Drain and set to one side.
  • Heat the oil in a deep round-bottomed frying pan or a karahi and fry the onion seeds until they begin to pop. Add the onions and fry until golden brown. Lower the heat and add the ground fenugreek, ginger, garlic, chilli powder, turmeric and ground coriander.
  • Throw in the mango slices and the okra. Stir well and add the salt, red chillies and fresh coriander. Stir-fry for about 3 minutes, or until the okra is well cooked.
  • Finally, add the cooked lentils and sliced tomato and cook for a further 3 minutes. Serve hot.
Calories: 309 kcal
Carbohydrates: 43 g
Protein: 12 g
Fat: 12g
Saturated Fat: 1 g
Trans Fat: 1 g
Sodium: 901 mg
Potassium: 957 mg
Fiber: 39 g
Sugar: 14 g
Vitamin A: 2091 IU
Vitamin C: 87 mg
Calcium: 144 mg
Iron: 4 mg
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