This family-friendly coconut mango dhal is a delicious, comforting recipe made with red lentils, mild spices, creamy coconut milk and mango. It’s a lovely baby-friendly and toddler-friendly dhal that the whole family can enjoy, and it works well served with rice, flatbreads and yoghurt on the side.
Red lentils are such a good choice for family meals, especially when feeding little ones, as they’re soft, easy to cook and contain plant-based iron, which is an important nutrient for babies and toddlers as they grow. They also help to make the dhal lovely and creamy, while adding fibre too.
I know mango might sound like a slightly unusual addition to a red lentil dhal, but trust me, it’s so delicious. It adds a lovely natural sweetness, balances the mild spices and creamy coconut milk beautifully, and gives the dhal a really soft, family-friendly flavour.
Serves around 4 adults or 6-8 toddler portions – depending on the age and stage of baby.
Ingredients
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 1 garlic clove, crushed
- 1 tsp mild curry powder
- ½ tsp turmeric
- 150g red lentils, rinsed
- ½ x 400ml tin coconut milk*
- 400-500ml water, plus extra if needed
- 1 ripe mango, peeled and chopped
- 1-2 handfuls spinach
- Squeeze of lemon juice (optional)
*For coconut milk, I like to use a plain tinned version with as few added ingredients as possible, and no added sugar or salt.
Method
- Heat the oil in a large pan and add the onion. Cook gently for around 5 minutes until softened.
- Add the garlic, curry powder and turmeric, and stir for 1 minute.
- Add the red lentils, coconut milk and 400ml of water. Stir well and bring to a gentle simmer.
- Cook for around 20-25 minutes, stirring regularly, until the lentils are soft and the dhal has thickened. Add a splash more water if needed.
- Stir through the chopped mango and cook for a further 3-5 minutes, until softened.
- Add the spinach and stir until wilted.
