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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Food Trivia

If you want to speed up the ripening of a pineapple, so that you can eat it faster, then you can do it by standing it upside down (on the leafy end).

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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