Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Ambe Dal: A Nutritious Recipe and Its Health Benefits
Ambe dal is a refreshing and protein-packed dish made with raw mango and lentils. It is a favorite in many Indian households due to its tangy and unique flavor. Known for its simplicity, this dish is perfect for the summer months and offers multiple health benefits.
What is Ambe Dal?
Ambe dal, a traditional Maharashtrian dish, combines raw mango (ambe) and split yellow gram (chana dal). This no-cook recipe is tangy, spicy, and nutritious. It is commonly served as a snack or a side dish during festive occasions like Gudi Padwa.
Why Ambe Dal is Good for You
- Rich in Protein: Chana dal is an excellent source of protein, making it ideal for vegetarians.
- Aids Digestion: The fiber in chana dal helps maintain digestive health.
- Vitamin C Boost: Raw mango is rich in Vitamin C, supporting immunity and skin health.
- Low in Calories: Perfect for those looking to manage weight while enjoying flavorful food.
Ambe Dal Recipe: How to Make This Healthy Dish
Ingredients:
- 1 cup chana dal (split yellow gram)
- 1 raw mango, peeled and grated
- 3 green chilies, finely chopped
- 2 tablespoons grated coconut
- 1 tablespoon sugar
- 1 tablespoon fresh coriander leaves, chopped
- Salt to taste
- A pinch of asafoetida (hing)
- 1 teaspoon mustard seeds
- 1 tablespoon oil
Instructions:
- Soak the Dal: Wash the chana dal thoroughly. Soak it in water for 2 hours. Drain the water completely.
- Grind: Grind the soaked dal coarsely in a mixer without adding water.
- Mix Ingredients: In a large bowl, combine the ground dal, grated raw mango, green chilies, coconut, sugar, and salt. Mix well.
- Prepare Tempering: Heat oil in a pan. Add mustard seeds and let them splutter. Add asafoetida.
- Combine: Pour the tempering over the ambe dal mixture and mix thoroughly.
- Garnish: Add fresh coriander leaves. Serve chilled or at room temperature.
Health Benefits of Including Ambe Dal in Your Diet
- Boosts Energy: The carbohydrates in chana dal provide sustained energy throughout the day.
- Prevents Acidity: Raw mango’s alkalizing properties help prevent acidity.
- Improves Immunity: A regular intake of Vitamin C from raw mango strengthens immunity.
- Enhances Skin Health: The antioxidants in this dish can promote healthy, glowing skin.
Tips to Make the Perfect Ambe Dal
- Use fresh, firm raw mango for the best flavor.
- Adjust the chilies and sugar to balance the tangy and spicy taste.
- Always soak chana dal to make it easier to grind and digest.
Ambe Dal for a Balanced Diet
Including ambe dal in your meals can complement your diet plan. Pair it with a healthy diet plan for teenage girl to ensure balanced nutrition and sustained energy levels.
Conclusion
Yes, ambe dal is low in calories and high in protein and fiber, which supports weight loss.
Chana dal works best for this recipe, but split green gram (moong dal) can be used as an alternative.
Ambe dal can be refrigerated in an airtight container for up to two days.
Yes, coconut adds richness, but it can be skipped if preferred.
Serve it as a side dish with chapati, steamed rice, or enjoy it as a standalone snack.