Lentils and Mango Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
75%
Lentils and Mango Salad
45 min.
4
367kcal

Suggestions

Ingredients

  •  bay leaf 
  • cup brown lentils rinsed drained
  • 0.3 cup basil fresh chopped
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic cloves 
  • cup grape tomatoes diced
  • 0.5 teaspoon ground cumin 
  • cups mangos diced ripe peeled
  • 0.3 cup olive oil 
  • cup onion red thinly sliced
  • servings salt and pepper 
  • tablespoons vinegar white

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring a saucepan of water to a boil over high heat.
  2. Add the lentils, bay leaf, salt and garlic cloves. Reduce the heat and simmer until the lentils are tender to the bite, 18 to 25 minutes.
  3. Drain the lentils, discard the garlic and bay leaf, then put in a bowl. Stir in the red onion, mango, vinegar, tomatoes, olive oil, vinegar, basil, cilantro, cumin and season with salt and pepper to your taste.
  4. Serve the salad at room temperature or cold.

Nutrition Facts

Calories367kcal
Protein14.97%
Fat34.72%
Carbs50.31%

Properties

Glycemic Index
82.09
Glycemic Load
10.65
Inflammation Score
-9
Nutrition Score
23.265216827393%

Flavonoids

Cyanidin
0.08mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.59mg
Naringenin
0.25mg
Apigenin
0.02mg
Luteolin
0.04mg
Isorhamnetin
2mg
Kaempferol
0.34mg
Myricetin
0.15mg
Quercetin
8.9mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:367.37kcal
18.37%
Fat:14.52g
22.34%
Saturated Fat:2.05g
12.8%
Carbohydrates:47.35g
15.78%
Net Carbohydrates:30.13g
10.96%
Sugar:15g
16.66%
Cholesterol:0mg
0%
Sodium:202.72mg
8.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.09g
28.17%
Folate:280.36µg
70.09%
Fiber:17.22g
68.88%
Vitamin C:41.48mg
50.28%
Manganese:0.86mg
42.94%
Vitamin B1:0.48mg
32.1%
Vitamin A:1373.99IU
27.48%
Phosphorus:254.93mg
25.49%
Vitamin K:26.47µg
25.21%
Iron:4.3mg
23.86%
Vitamin B6:0.47mg
23.42%
Potassium:767.28mg
21.92%
Vitamin E:3.18mg
21.19%
Copper:0.4mg
19.8%
Magnesium:77.72mg
19.43%
Zinc:2.56mg
17.05%
Vitamin B5:1.29mg
12.94%
Vitamin B3:2.12mg
10.61%
Vitamin B2:0.16mg
9.22%
Selenium:5.07µg
7.24%
Calcium:59.55mg
5.95%