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Lentil Mango Salad

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.52

$1.52 per serving

3 people like this recipe

3 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan salad
spoonacular Score:94%

Spoonacular Score: 94%

 

Lentil Mango Salad might be just the side dish you are searching for. This recipe makes 4 servings with 420 calories, 11g of protein, and 28g of fat each. For $1.15 per serving, this recipe covers 20% of your daily requirements of vitamins and minerals. If you have cilantro, lentils, garlic, and a few other ingredients on hand, you can make it. 3 people have made this recipe and would make it again. It is a good option if you're following a gluten free and vegan diet. From preparation to the plate, this recipe takes about 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 90%. This score is spectacular. Try Plumcot, Orange & Lentil Salad… & Fave Five Friday: Lovely Lentil Dishes, LENTIL BURGER with Mango Salsa, and Mango, Spinach And Lentil Soup - Palak Dal With Mangoes for similar recipes.

Ingredients

Servings:
1 bunch
1 bunch cilantro
cilantro
1 lb
1 lb cooked lentils
cooked lentils
1 clove
1 clove garlic
garlic
165
165  mango
mango
0.5 cups
0.5 cups olive oil
olive oil
some
some bell pepper
bell pepper
1
1  red bell pepper
red bell pepper
1
1  red onion
red onion
some
some salt
salt
0.25 cups
0.25 cups white wine vinegar
white wine vinegar
1 bunch cilantro
1 bunch
cilantro
1 lb cooked lentils
1 lb
cooked lentils
1 clove garlic
1 clove
garlic
165  mango
165
mango
0.5 cups olive oil
0.5 cups
olive oil
some bell pepper
some
bell pepper
1  red bell pepper
1
red bell pepper
1  red onion
1
red onion
some salt
some
salt
0.25 cups white wine vinegar
0.25 cups
white wine vinegar

Equipment

bowl
bowl
bowl
bowl


Instructions

  1. Clean and chop the onion, red pepper, garlic, Cilantro
  2. Peel and chop mango
  3. Place all salad ingredients in a bowl, add the oil, vinegar, season with salt and pepper
  4. Mix well and leave in the refrigerator for 1 / 2 hour
  5. This salad is left to eat alone or to accompany meat and poultry dishes, enjoy ...

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.52
Ingredient
1 bunch cilantro
1 pound cooked lentils
1 clove garlic
1 mango
½ cups olive oil
some bell pepper
1 red bell pepper
1 red onion
¼ cups white wine vinegar
Price
$0.26
$0.49
$0.07
$1.20
$1.29
$1.50
$0.60
$0.37
$0.30
$6.06

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Frozen (and potentially even canned) fruit and vegetables contain as much?if not more?vitamins than fresh versions that have been sitting around the supermarket too long. So don't hesitate to buy canned or frozen goods if your budget or the season doesn't allow for fresh!

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
442 Calories
12g Protein
27g Total Fat
38g Carbs
87% Health Score
Limit These
Calories
442
22%

Fat
27g
43%

  Saturated Fat
3g
24%

Carbohydrates
38g
13%

  Sugar
13g
15%

Cholesterol
0.0mg
0%

Sodium
204mg
9%

Get Enough Of These
Protein
12g
24%

Vitamin C
152mg
185%

Vitamin A
3855IU
77%

Folate
277µg
69%

Fiber
12g
49%

Vitamin E
6mg
40%

Manganese
0.77mg
38%

Vitamin B6
0.6mg
30%

Vitamin K
31µg
30%

Iron
4mg
26%

Phosphorus
248mg
25%

Potassium
767mg
22%

Copper
0.37mg
18%

Vitamin B1
0.28mg
18%

Magnesium
61mg
15%

Vitamin B3
2mg
13%

Zinc
1mg
12%

Vitamin B5
1mg
12%

Vitamin B2
0.2mg
12%

Selenium
3µg
5%

Calcium
43mg
4%

covered percent of daily need

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