Photo: Anna Pelzer
Lentil & tomato salad
11 ingredients
5 min + 20 min
Serves 4 - 6
openrecipes
Lentils are a substantial and healthy base to this fresh salad with onion, mango chutney, coriander, greens and tomatoes
Estimated Nutrition (whole recipe, rough)
448
Calories
8g
Protein
16g
Fat
75g
Carbs
Counts 13 of 16 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Cherry | 1 cup (138g) | 87 |
| Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Lime | juice of 1 lime (44ml) | 11 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Spinach | 1 cup raw (30g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Green Lentil | not in our table | 0 |
| Cider | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 250g dried Puy or green lentils , rinsed
- juice ½ lime and juice ½ lemon
- 1 tbsp white wine or cider vinegar
- 1 red onion , thinly sliced into rings
- 2 tbsp extra-virgin olive oil
- 1 tsp ground cumin
- 1 small garlic clove , crushed
- 2 tbsp mango chutney
- handful coriander , roughly chopped
- 250g cherry vine tomatoes , halved
- 85g baby spinach , washed and thoroughly dried
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes