Lentils and Mango Salad

You can never have too many main course recipes, so give Lentils and Mango Salad a try. This gluten free, dairy free, lacto ovo vegetarian, and vegan recipe serves 4 and costs $1.72 per serving. One serving contains 367 calories, 14g of protein, and 15g of fat. Head to the store and pick up fresh cilantro, garlic cloves, salt and pepper, and a few other things to make it today. It is brought to you by My Colombian Recipes. 127 people were glad they tried this recipe. From preparation to the plate, this recipe takes approximately 45 minutes. With a spoonacular score of 99%, this dish is excellent. Try Raw Mango Kachumber | Green Mango and onion salad, Mango Kerabu (Spicy Sweet Mango Salad), and Mango & Bacon Salad with Mango Vinaigrette for similar recipes.

Servings: 4

 

Ingredients:

1 bay leaf

1 cup brown lentils, rinsed and drained

1/4 cup chopped fresh basil

1/4 cup chopped fresh cilantro

3 garlic cloves

1 cup grape tomatoes, diced

1/2 teaspoon ground cumin

2 cups ripe mango, peeled and diced

1/4 cup olive oil

1 cup thinly sliced red onion

Salt and pepper

2 tablespoons of white vinegar

Equipment:

sauce pan

bowl

Cooking instruction summary:

Bring a saucepan of water to a boil over high heat. Add the lentils, bay leaf, salt and garlic cloves. Reduce the heat and simmer until the lentils are tender to the bite, 18 to 25 minutes.Drain the lentils, discard the garlic and bay leaf, then put in a bowl. Stir in the red onion, mango, vinegar, tomatoes, olive oil, vinegar, basil, cilantro, cumin and season with salt and pepper to your taste.Serve the salad at room temperature or cold.

 

Step by step:


1. Bring a saucepan of water to a boil over high heat.

2. Add the lentils, bay leaf, salt and garlic cloves. Reduce the heat and simmer until the lentils are tender to the bite, 18 to 25 minutes.

3. Drain the lentils, discard the garlic and bay leaf, then put in a bowl. Stir in the red onion, mango, vinegar, tomatoes, olive oil, vinegar, basil, cilantro, cumin and season with salt and pepper to your taste.

4. Serve the salad at room temperature or cold.


Nutrition Information:

Quickview
367k Calories
14g Protein
14g Total Fat
47g Carbs
75% Health Score
Limit These
Calories
367k
18%

Fat
14g
22%

  Saturated Fat
2g
13%

Carbohydrates
47g
16%

  Sugar
14g
17%

Cholesterol
0.0mg
0%

Sodium
202mg
9%

Get Enough Of These
Protein
14g
28%

Folate
280µg
70%

Fiber
17g
69%

Vitamin C
41mg
50%

Manganese
0.86mg
43%

Vitamin B1
0.48mg
32%

Vitamin A
1373IU
27%

Phosphorus
254mg
25%

Vitamin K
26µg
25%

Iron
4mg
24%

Vitamin B6
0.47mg
23%

Potassium
767mg
22%

Vitamin E
3mg
21%

Copper
0.4mg
20%

Magnesium
77mg
19%

Zinc
2mg
17%

Vitamin B5
1mg
13%

Vitamin B3
2mg
11%

Vitamin B2
0.16mg
9%

Selenium
5µg
7%

Calcium
59mg
6%

covered percent of daily need
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