dish
Lentil Salad with Mango Chutney

4
Serves
424
Calories
15
Nutrients
16
Vitamins

Ingredients

2 cups French lentils
1 cup finely chopped red bell peppers
1 cup finely chopped green peppers
1 cup finely chopped red onions
2 teaspoons olive oil
1 large onion , finely chopped
1 tablespoon peeled, finely chopped fresh ginger
2 tablespoons light brown sugar
1/4 cup cider vinegar
1 cup orange juice
1/4 cup coarsley chopped cilantro

Cooking Instructions

For the Lentil Salad:

1. Bring a large pot of water to a boil and add the lentils. Lower the heat and simmer until the lentils are cooked through but not mushy, about 30 to 40 minutes. Set aside.

2. When the lentils have cooled, drain and toss with the chopped onions and peppers.

For the Mango Chutney:

1. Heat the olive oil in a small saucepan over medium heat. Add the onions, ginger and mangoes and cook until soft, about 3 to 4 minutes.

2. Add the jalapeƱo pepper, sugar, orange juice and vinegar and simmer for about 20 minutes.

3. Stir in the cilantro, taste and add several twists of freshly ground black pepper and salt to taste. Cool to room temperature.

4. Toss the chutney with the lentil salad.

Serving Size: 1 cup salad

Nutrition Information

Number of Servings: 4
Calories
424
Protein
20 g
Total Carbohydrate
83 g
Dietary Fiber
20 g
Soluble Fiber
5 g
Insoluble Fiber
16 g
Sugar
39 g
Total Fat
4 g
Saturated Fat
1 g
Monounsaturated Fat
2 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
18 %
Percent Calories from Carbohydrate
74 %
Percent Calories from Fat
8 %
Vitamin A
6782 IU
Vitamin B1- Thiamin
1 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
3 mg
Vitamin B6
1 mg
Vitamin B12
0 mcg
Biotin
3 mcg
Vitamin C
185 mg
Vitamin D
0 IU
Folate
423 mcg
Vitamin E
4 IU
Vitamin K
15 mcg
Pantothenic Acid
2 mg
Calcium
86 mg
Iron
8 mg
Phosphorus
420 mg
Potassium
1317 mg
Sodium
602 mg
Zinc
3 mg