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Vibrant Mango-Lentil Salad with Spicy Tamarind Dressing
Brighten your meal with this mango-lentil salad, bursting with color and flavor. Try this nutrient-rich, vegan delight today!
Transform your salad experience with this vibrant Mango-Lentil Salad, where tropical fruit meets earthy legumes, creating a harmonious balance of flavors and textures. This recipe brings together the sweetness of fresh mango, the satisfying bite of lentils, and a spicy tamarind dressing that ties everything together beautifully. Lentils are a fantastic plant-based protein source, rich in iron and fiber, which not only aid in digestion but also help maintain energy levels throughout the day.
Mangoes, known for their vitamin-rich content, particularly vitamin C and A, offer a sweet contrast to the spicy notes of the tamarind dressing. This salad is not only visually stunning with its bright colors but also a powerhouse of nutrients, making it an excellent choice for a wholesome lunch or a refreshing side dish. Celebrate clean eating with this delightful, big, and beautiful salad, perfect for any occasion.
Recipe Overview
🥗 Vegetarian
Prep Time
20 mins
Cook Time
25 mins
Total Time
45 mins
Servings
4
Calories
375 kcal
per serving
Cuisine
Mexican
Brighten your meal with this mango-lentil salad, bursting with color and flavor. Try this nutrient-rich, vegan delight today!
Ingredients
- • green lentils: 1 cup, rinsed
- • water: 3 cups
- • ripe mangoes: 2, peeled, pitted, and diced
- • cucumber: 1, diced
- • cherry tomatoes: 1 cup, halved
- • red bell pepper: 1, thinly sliced
- • red onion: 1/4 cup, finely chopped
- • fresh mint leaves: 1/4 cup, chopped
- • fresh cilantro: 1/4 cup, chopped
- • tamarind paste: 2 tablespoons
- • fresh lime juice: 2 tablespoons
- • maple syrup: 1 tablespoon
- • olive oil: 2 tablespoons
- • ground cumin: 1 teaspoon
- • red pepper flakes: 1/2 teaspoon
- • sea salt: to taste
- • black pepper: to taste
Instructions
- 1 In a medium saucepan, combine the rinsed lentils and water. Bring to a boil over medium-high heat, then reduce the heat to a simmer. Cook the lentils for about 20-25 minutes until they're tender but not mushy. Drain and set aside to cool.
- 2 While the lentils are cooking, prepare the mangoes, cucumber, cherry tomatoes, red bell pepper, and red onion. Combine these ingredients in a large salad bowl.
- 3 In a small bowl, whisk together the tamarind paste, lime juice, maple syrup, olive oil, ground cumin, red pepper flakes, sea salt, and black pepper. Adjust seasonings to taste, balancing the sweet, spicy, and tangy flavors.
- 4 Once the lentils have cooled, add them to the salad bowl with the prepared vegetables and fruits. Pour the tamarind dressing over the salad, tossing gently to ensure everything is well coated.
- 5 Add the fresh mint and cilantro to the salad, tossing again to distribute the herbs evenly. Serve immediately or let it chill in the refrigerator for 15 minutes to let the flavors meld.
Serving Suggestions
- • This Mango-Lentil Salad pairs beautifully with a side of whole-grain pita bread or crispbread, perfect for scooping up every bit of this delicious dish. For a refreshing beverage, consider a chilled green tea with a hint of lemon or a sparkling water infused with cucumber and mint to complement the salad's vibrant flavors. For an extra layer of texture, sprinkle some toasted pumpkin seeds or slivered almonds on top before serving. These additions not only provide a delightful crunch but also add a dose of healthy fats and protein, making this salad even more satisfying.
Storage Tips
To store leftovers, place the salad in an airtight container and refrigerate for up to 3 days. If possible, keep the dressing separate and add just before serving to maintain the salad's freshness and prevent the ingredients from becoming soggy. The flavors will continue to develop, making it even more delicious the next day.
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