• Prajwala Darog

Creamy Raw Mango and Pumpkin Dhal

Comfort food at it's best!

Dhal is the backbone of Indian cuisine. It’s comforting, nourishing and makes for a perfect accompaniment to most meals. No Indian meal is complete without a steaming cup of dhal.

Dhal is made out of different varieties of lentils. Lentils are part of the legume family and are a good source of protein, fiber and minerals such as potassium, Magnesium, folate and iron.

But not all lentils are created equal. Every lentil comes with a different combination of amino acids and a fair share of carbohydrates. Combining dhal with few other sources of protein is a good idea if you want to be mindful of your protein intake.

This Creamy Raw Mango and Pumpkin Dhal is comfort food at its best. Red lentils cooked in coconut milk and warming spices, combined with seasonal sweet roasted pumpkin, this is one meal I am enjoying eating at the moment.

This dish is dairy free, gluten free and vegan. I’ve made this recipe with butternut squash and acorn squash as well and it tastes just as delicious.



  • Pumpkin - 2 cups, cut into cubes

  • Raw mango - 1 cup, cut into cubes

  • Red lentils - 2 cups, rinsed, soaked and drained

  • Onion - 1 medium, chopped

  • Tomato - 1, chopped

  • Turmeric root - 1tbsp, grated

  • Coconut milk - 1/2 cup

  • Green chili - 1

  • Garlic - 1tbsp, chopped

  • Avocado oil - 1 tbsp

  • Cumin seeds - 1tbsp

  • Turmeric - 1/8 tsp

  • Cinnamon powder - 1 tsp

  • Pumpkin pie spice - 1 tsp


  • Preheat oven to 400F. On a parchment lined baking tray, place the chopped pumpkin, drizzle with oil, salt, pepper and pumpkin pie spice. Mix and roast in the oven until nice and soft.

  • Turn the Instant Pot on saute mode. Once hot, add the oil.

  • Add cumin seeds, green chili and chopped onions. Saute

  • Add chopped garlic, tomatoes and mix

  • Add grated turmeric root, turmeric powder and mix.

  • Add the raw mango, red lentils, salt and mix well

  • Add enough water to cover the red lentils. Close lid and set on manual mode for 10 mins. Allow pressure to release naturally.

  • Open lid and transfer the roasted pumpkin into the dhal. Add cinnamon powder, pumpkin spice powder, coconut milk and mix.

  • Put the IP on sauté mode again and allow the mixture to come to a boil. Turn off the IP.

  • Garnish with cilantro and lemon juice.

  • Serve hot with rice, veggie side dish and papad

Tried this recipe? Tag @brightandlightwellness in your photos! Follow me on Instagram and Facebook for wellness tips and deliciously healthy recipes!

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