Lentil Mango Salad offers a nutritious and flavorful option for anyone looking to enhance their meal repertoire. With only 253 calories per serving and packed with 12g of protein, this dish supports a healthy, balanced diet without sacrificing taste. Ideal for various dietary preferences, including gluten-free and vegan, it makes for a versatile main course suitable for gatherings or a simple weeknight dinner.
Table of Contents
The recipe takes approximately 40 minutes from preparation to serving, making it accessible for both novice and experienced cooks. Fresh ingredients, such as mango, cilantro, and bell pepper, combine to create a vibrant dish that is both satisfying and visually appealing.
Cost-effective at just $1.59 per serving, this salad not only provides significant nutritional benefits—covering 25% of daily vitamin and mineral needs—but also earns a remarkable score of 94%. With its delightful blend of flavors and health benefits, it’s no wonder this recipe has garnered praise from those who have tried it.
Recipe Overview
This section provides essential insights into the Lentil Mango Salad. It includes details on serving size, nutritional values, cost, sourcing, feedback, cooking time, and dietary considerations.
Serving Details
Lentil Mango Salad serves four people, making it a suitable main course for small gatherings or family meals. Each serving is balanced and designed to satisfy hunger while providing essential nutrients. The recipe features vibrant ingredients such as lentils, mango, and cilantro, appealing not just nutritionally but also visually. Preparation is straightforward, allowing cooks of any experience level to create a delightful dish.
Nutritional Information
Each serving of Lentil Mango Salad contains approximately 253 calories. It offers a good protein boost, providing about 12 grams per serving. Additionally, it contains 6 grams of fat, enhancing flavor while keeping it healthy. The recipe contributes to 25% of the daily requirements for vitamins and minerals, making it a nutrient-dense option suitable for a variety of diets.
Cost Per Serving
The cost of preparing Lentil Mango Salad is budget-friendly, at $1.59 per serving. This makes it an economical choice for those seeking a nutritious meal without breaking the bank. Such affordability, combined with its health benefits, makes this recipe an attractive option for budget-conscious individuals and families.
Community Feedback
Feedback from users shows that 3 people found this recipe to be both tasty and satisfying. This positive response highlights the salad’s enjoyable flavor profile, making it a hit among those who have tried it. Community ratings often reflect personal experience, and this recipe has garnered favorable impressions, indicating its popularity.
Cooking Time
Preparation and cooking time for Lentil Mango Salad is around 40 minutes. This includes time for washing, chopping, and combining all ingredients to achieve the desired flavor and texture. The relatively short cooking time makes it an excellent option for busy weeknights or when unexpected guests arrive.
Dietary Considerations
This salad caters to various dietary needs. It is gluten-free, dairy-free, vegan, and suitable for lacto-ovo vegetarians. By using fresh, plant-based ingredients, the recipe accommodates individuals with specific dietary restrictions while still delivering great taste. This versatility makes it appealing to a wide audience.
Overall Rating
Lentil Mango Salad demonstrates impressive ratings, achieving a score of 94%. This high score reflects its acceptance among those who prioritize both taste and nutritional value. Such a rating indicates that it successfully meets expectations in flavor, health benefits, and overall satisfaction.
Preparation Tips
To achieve the best results with Lentil Mango Salad, consider these preparation tips:
- Ingredient Freshness: Select ripe mangoes for optimal flavor. Look for mangoes that yield slightly to gentle pressure.
- Lentil Cooking: Rinse lentils under cold water before cooking. They should be simmered for 20-30 minutes until tender but not mushy.
- Cutting Techniques: Use a sharp knife for slicing onions and bell peppers. Uniform cuts ensure even cooking and presentation.
- Dressing Preparation: Whisk olive oil and white wine vinegar together in a bowl. This process helps emulsify the dressing and gives it a smooth texture.
- Mango Cubing: To cube mangoes easily, cut alongside the pit, score the flesh in a grid pattern, and scoop it out with a spoon.
- Flavor Development: Allow the salad to rest for 10-15 minutes after mixing. This helps flavors meld together.
- Storage Tips: If preparing in advance, store the salad components separately to maintain freshness. Combine just before serving.
- Adjusting Seasoning: Taste before serving and adjust salt or vinegar as needed. Personal preference can enhance the dish’s flavor.
Following these tips can lead to a quick and enjoyable preparation, resulting in a delicious and healthy meal.
Serving Suggestions
Lentil Mango Salad can be served in various ways to enhance the dining experience. Here are some suggestions:
- As a Main Course: This salad makes a filling main dish, showcasing lentils and mango as a protein-rich duo.
- Pair with Grilled Proteins: It complements grilled chicken or shrimp, adding a fresh taste to the meal.
- Side Dish Option: Serve it as a side salad with barbecued meats or hearty casseroles.
For a vibrant presentation, consider:
- Garnishing: Top with additional cilantro or diced avocado for color and flavor.
- Serving in Bowls: Use unique dishes to create an appealing visual that attracts attention.
When it comes to beverages, consider these pairings:
- White Wine: A crisp white wine matches well with the salad’s flavors.
- Sparkling Water: A refreshing sparkling water keeps the palate clean.
For a more casual setting, this salad can be served at picnics or potlucks. It can be made ahead of time as it stores well in the refrigerator for a couple of days.
These serving suggestions can elevate the experience, making Lentil Mango Salad a versatile dish for various occasions.
Nutrition Benefits
Lentil Mango Salad offers a range of nutrients beneficial for health-conscious individuals. Each serving provides:
- Calories: 253
- Protein: 12g
- Fat: 6g
This balance makes it a suitable choice for those seeking a healthy main course.
Lentils are a rich source of plant-based protein and fiber. They support digestive health and help maintain steady blood sugar levels.
Mango contributes vitamins A and C, promoting immune function and skin health. This salad also features healthy fats from olive oil, which can aid in heart health.
The salad covers 25% of daily vitamin and mineral requirements, making it a nutrient-dense option.
Suitable for various diets, including gluten-free, dairy-free, lacto-ovo vegetarian, and vegan.
Incorporating this salad into a meal plan can enhance nutritional diversity.
Storage Advice
Lentil Mango Salad can be stored effectively to maintain its freshness and flavor.
Refrigeration
- Duration: It can last in the refrigerator for up to 3 days.
- Container: Use an airtight container to prevent moisture loss.
Freezing
- It is not recommended to freeze this salad. The texture of mango and other fresh ingredients may change and become mushy after thawing.
Serving Suggestions
- For best taste, consume the salad within 1 day of preparation.
- If storing leftovers, keep the dressing separate until ready to serve.
Signs of Spoilage
- Discoloration or off-odors are indicators that the salad should not be consumed.
- If there’s a slimy texture, it’s best to discard the salad.
Proper storage ensures that Lentil Mango Salad remains safe and enjoyable for consumption. Following these guidelines allows for optimal taste and quality.
Recommended Kitchen Tools
Preparing Lentil Mango Salad requires some essential kitchen tools for efficiency and ease.
Cooking Equipment:
- Pot: A sturdy pot for boiling lentils is necessary.
- Spoon: A mixing spoon for combining ingredients is useful.
- Knife: A sharp knife helps in chopping vegetables and mango.
Cutting Tools:
- Cutting Board: A large cutting board allows ample space for chopping.
- Vegetable Peeler: This tool aids in peeling the mango easily.
Measuring Tools:
- Measuring Cups: Accurate measurement helps in balancing flavors.
- Measuring Spoons: Useful for precise amounts of vinegar and spices.
Serving Tools:
- Salad Bowl: A large bowl is important for mixing the salad.
- Serving Spoon: This tool makes it easy to serve the finished dish.
Optional Tools:
- Food Processor: This can speed up chopping if preferred.
- Salad Spinner: If using fresh greens, it can help dry them effectively.
A Nutritious Lentil Mango Salad
Description
Lentil Mango Salad offers a nutritious and flavorful option for anyone looking to enhance their meal repertoire.
Ingredients
Instructions
- Prepare the Lentils
Rinse 1 pound of lentils under cold water. In a large pot, combine lentils with 4 cups of water. Bring to a boil, then reduce heat and simmer for about 20-25 minutes until tender. Drain any excess water. - Chop the Vegetables
While the lentils cook, chop 1 onion and 1 bell pepper into small pieces. Mince 1 clove of garlic and set it aside. - Dice the Mango
Peel and dice the mango into small cubes. This will add sweetness and texture to the salad. - Combine Ingredients
In a large bowl, mix the cooked lentils, chopped onion, bell pepper, and diced mango. Add the minced garlic and stir gently to combine. - Make the Dressing
In a separate bowl, whisk together 1/2 cup of olive oil, 1/4 cup of white wine vinegar, and 4 servings of salt. - Dress the Salad
Pour the dressing over the lentil mixture. Toss everything well to ensure even distribution of flavors. - Add Fresh Herbs
Finally, chop 1 bunch of cilantro and fold it into the salad. - Chill and Serve
Let the salad sit for at least 10 minutes to allow flavors to meld. Serve chilled or at room temperature
Notes
- To achieve the best results with Lentil Mango Salad, consider these preparation tips
Having these tools on hand will streamline the preparation of the Lentil Mango Salad, ensuring a quick and enjoyable cooking experience.