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Lentil Salad with Avocado and Mango

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Watch Toby Smithson (with some help) prepare this healthy and refreshing salad with the flavors of India, on loan from fellow Registered Dietitian Gita Patel and her new book "Blending Science with Spices".
  Lentil 1 Cup (16 tbs)
  Water 2 1⁄2 Cup (40 tbs)
  Red bell pepper 1 Medium
  Avocado 1 1⁄2 Small, cubed
  Firm ripe mango 1 Medium, cut into small pieces
  Red onion 1 Small, minced
  Lemon 1 Large, zest grated and lemon juice squeezed
  Fresh cilantro 1 Cup (16 tbs), chopped
  Salt 1⁄2 Teaspoon
  Cayenne pepper 1⁄2 Teaspoon
  Ground cumin 1⁄2 Teaspoon

1. In a pan, boil 1 cup of lentil in 2 ½ cups of water for about 50 minutes until just tender.
2. Drain and keep aside.
3. On the gas top, roast the red bell pepper until skin is charred.
4. Keep it in a closed container for few minutes to steam.
5. Remove the bell pepper and peel the skin off.
6. Cut the bell pepper into small pieces.

7. To the boiled lentils, add chopped bell pepper, mango, avocado, onion, grated lemon zest, lemon juice, fresh cilantro, salt, cayenne pepper and cumin powder; toss well to mix.

8. Plate the Lentil Salad with Avocado and Mango for a delicious side dish.

Recipe Summary

Difficulty Level: 
Side Dish
Preparation Time: 
10 Minutes
Cook Time: 
50 Minutes
Ready In: 
60 Minutes

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Average: 4.4 (2 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 151 Calories from Fat 29

% Daily Value*

Total Fat 3 g5.3%

Saturated Fat 0.5 g2.5%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 127 mg5.3%

Total Carbohydrates 25 g8.3%

Dietary Fiber 10.4 g41.4%

Sugars 6.9 g

Protein 7 g14.4%

Vitamin A 21.5% Vitamin C 70.2%

Calcium 3.1% Iron 12.5%

*Based on a 2000 Calorie diet

Lentil Salad With Avocado And Mango Recipe Video