If you are looking for a cooling and nourishing dish to beat the summer heat, Aamer Dal is a perfect choice. This traditional Bengali preparation combines protein-rich Toor Dal with the tangy freshness of Raw Mango, creating a light and hydrating meal ideal for hot weather.
Popular across Bengal during peak summer, Aamer Dal is known for its balance of sweet tangy and mildly spicy flavours. It is often served with steamed rice or enjoyed as a comforting soup-like dish. The addition of natural sweetener like Jaggery enhances taste while keeping the recipe healthier compared to refined sugar-based dishes.
This recipe is not just delicious but also highly nutritious. Toor Dal provides plant-based protein and complex carbohydrates while Raw Mango contributes vitamin C antioxidants and hydration. Together they create a gut-friendly and energy-boosting dish that supports digestion and overall wellness.
Ingredients
100 grams toor dal
2 large raw mangoes
1 teaspoon mustard seeds
1 tablespoon jaggery
1 teaspoon turmeric powder
Salt as required
2 tablespoons mustard oil
2 dried red chillies
1 to 2 green chillies
3 cups water
Method
Start by washing the dal thoroughly and cutting the raw mangoes into slices. In a pressure cooker combine dal mango turmeric salt jaggery and water. Cook until the dal softens while the mango retains its texture. After pressure releases gently mash the mixture to achieve a smooth consistency.
In a separate pan heat mustard oil until it reaches a high temperature then add mustard seeds and dried red chillies allowing them to crackle. Pour this tempering over the dal add green chillies cover briefly and serve warm.
This dish offers a refreshing blend of nutrients including protein fibre vitamins and essential minerals. It also helps maintain hydration and supports immunity making it an excellent addition to a summer diet.
For a healthier version use minimal oil avoid refined sugar and consider pairing it with brown rice for balanced nutrition. Fresh herbs like coriander or mint can be added for extra flavour and antioxidant benefits.