Lentil Mango Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Lentil Mango Salad
45 min.
4
272kcal
75.64%sweetness
95.6%saltiness
31.86%sourness
39.97%bitterness
37.61%savoriness
100%fattiness
100%spiciness

Ingredients

  • bunch cilantro leaves 
  • pound lentils cooked
  • clove garlic 
  •  mangos 
  • 0.5 cup olive oil 
  • servings bell pepper 
  • servings bell pepper 
  •  bell pepper red
  •  onion red
  • servings salt 
  • 0.3 cup citrus champagne vinegar 

Equipment

  • bowl

Directions

  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 ...

Nutrition Facts

Calories272kcal
Protein17.81%
Fat20.65%
Carbs61.54%

Properties

Glycemic Index
66.6
Glycemic Load
10.59
Inflammation Score
-10
Nutrition Score
29.543043478261%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Apigenin
0.03mg
Luteolin
1.14mg
Isorhamnetin
1.38mg
Kaempferol
0.24mg
Myricetin
0.05mg
Quercetin
7.06mg

Taste

Sweetness:
75.64%
Saltiness:
95.6%
Sourness:
31.86%
Bitterness:
39.97%
Savoriness:
37.61%
Fattiness:
100%
Spiciness:
100%

Nutrients percent of daily need

Calories:272.22kcal
13.61%
Fat:6.61g
10.16%
Saturated Fat:0.97g
6.07%
Carbohydrates:44.3g
14.77%
Net Carbohydrates:30.22g
10.99%
Sugar:17.83g
19.81%
Cholesterol:0mg
0%
Sodium:207.18mg
9.01%
Protein:12.82g
25.64%
Vitamin C:252.22mg
305.72%
Vitamin A:6301.25IU
126.02%
Folate:316.22µg
79.05%
Fiber:14.08g
56.32%
Manganese:0.86mg
42.84%
Vitamin B6:0.83mg
41.44%
Vitamin E:4.25mg
28.32%
Potassium:942.04mg
26.92%
Phosphorus:269.11mg
26.91%
Iron:4.83mg
26.85%
Vitamin K:22.43µg
21.37%
Vitamin B1:0.32mg
21.21%
Copper:0.39mg
19.58%
Magnesium:71.51mg
17.88%
Vitamin B3:3.36mg
16.79%
Vitamin B2:0.27mg
15.64%
Vitamin B5:1.44mg
14.42%
Zinc:2mg
13.36%
Selenium:3.93µg
5.61%
Calcium:49.84mg
4.98%
Source:Foodista