By Christyna Mangum
Lentil Mango Salad
5 steps
Cook:30min
Chef’s Notes
This salad will keep in the refrigerator for up to 3 days. Add more lemon juice to kick the flavor back up after sitting.
Serve as a light main dish using seasonal summer mangoes or fall apples. Top with chicken or pork if you like.
For best flavor, use olive oil in place of canola oil if available.
Updated at: Wed, 16 Aug 2023 21:05:19 GMT
Nutrition balance score
Great
Glycemic Index
42
Low
Glycemic Load
8
Low
Nutrition per serving
Calories175.9 kcal (9%)
Total Fat9.9 g (14%)
Carbs17.8 g (7%)
Sugars4.3 g (5%)
Protein6.1 g (12%)
Sodium120.1 mg (6%)
Fiber3.3 g (12%)
% Daily Values based on a 2,000 calorie diet
Ingredients
10 servings
1 cupbrown lentils
dried
1mango
medium, or apple
1red bell pepper
medium
1lemon
large
¼ cupcanola oil
½ teaspooncumin
½ teaspoonsalt
¼ teaspoonground black pepper
Optional
Materials
Instructions
In Advance
Step 1
In a large pot, add lentils. Cover with water by 2 inches. Bring to a boil over high heat. Reduce heat to a simmer. Cook until tender, about 20 minutes. Drain.
Preparation
Step 2
Rinse, peel, and dice mango. Rinse and dice bell pepper.
Step 3
Rinse lemon and cut in half. In a small bowl, squeeze juice. Discard seeds.
Step 4
If using, rinse and chop cilantro. Chop walnuts or toasted coconut.
Step 5
In a large bowl, use a fork to whisk together lemon juice, oil, cumin, salt, and pepper. Add cooked lentils, mango, and bell pepper. Mix well. If using, stir in herbs and nuts or coconut.
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