Spiced eggplant-lentil salad with mango
Discover a tantalizing fusion of flavors with our Spiced Eggplant-Lentil Salad with Mango. This vibrant dish features smoky eggplant, protein-packed lentils, and a zesty blend of chili and curry powder. Fresh mango slices and a drizzle of honey-lime dressing add a refreshing sweetness, while crispy lettuce and crunchy cashews provide the perfect texture. Garnished with coriander leaves, this salad is both a visual and culinary delight. Perfect for a healthy lunch or a unique side dish!
- 16 May 2024
- Cook time 45 min
- Prep time 15 min
- 4 Servings
- 15 Ingredients
This Spiced Eggplant-Lentil Salad with Mango is a vibrant, nutritious dish that combines rich flavors and diverse textures. The earthy lentils and smoky eggplant meld together beautifully with the sweetness of ripe mango and the zing of lime juice, creating a delightful salad that's perfect for any meal.
Ingredients:
Instructions:
- In a medium saucepan, bring 3 cups of water to a boil.
- Add the rinsed lentils to the boiling water.
- Reduce the heat and simmer for about 15-20 minutes, or until the lentils are just tender. Drain and set aside.
- Heat 2 tbsp peanut oil in a large skillet over medium-high heat.
- Add the diced eggplant to the skillet and stir to coat with oil.
- Sprinkle with 1 tsp chili powder and 1 tsp curry powder.
- Cook, stirring occasionally, for about 10-12 minutes, or until the eggplant is tender and slightly caramelized. Remove from the skillet and set aside.
- In a small bowl, whisk together the lime juice, salsa sauce, honey, salt, and white pepper. Set aside.
- In the same skillet, heat the remaining 2 tbsp peanut oil over medium heat.
- Add the thinly sliced onions and cook for about 5 minutes, or until they are soft and golden brown.
- In a large mixing bowl, combine the cooked lentils, spiced eggplant, and sautéed onions.
- Pour the dressing over the mixture and toss to combine.
- On a large serving platter or individual plates, arrange the chopped lettuce as the base.
- Spoon the lentil and eggplant mixture over the lettuce.
- Top with the diced mango and chopped cashew nuts.
- Sprinkle the salad with fresh coriander leaves.
- Serve immediately as a vibrant and flavorful main course or as a hearty side dish.
Tips:
- Roast the eggplants until they are caramelized for a deeper flavor.
- Cook the lentils until they are just tender to maintain a nice texture.
- Use ripe mangoes for natural sweetness and juiciness.
- Adjust the spice levels to your preference by modifying the amount of chili powder.
- Toast the cashews lightly to enhance their nuttiness.
This Spiced Eggplant-Lentil Salad with Mango is a versatile dish that's perfect as a standalone meal or a side dish. The combination of flavors and textures makes it a crowd-pleaser, and with these tips, you'll be able to create a delicious and memorable salad every time.
| Nutrition Facts | |
|---|---|
| Serving Size | 510 grams |
| Energy | |
| Calories 620kcal | 25% |
| Protein | |
| Protein 24g | 16% |
| Carbohydrates | |
| Carbohydrates 100g | 28% |
| Fiber 18g | 49% |
| Sugar 36g | 38% |
| Fat | |
| Fat 20g | 23% |
| Saturated 3.31g | 11% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 240ug | 26% |
| Choline 110mg | 20% |
| Vitamin B1 0.83mg | 69% |
| Vitamin B2 0.36mg | 27% |
| Vitamin B3 4.53mg | 28% |
| Vitamin B6 0.83mg | 49% |
| Vitamin B9 460ug | 115% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 40mg | 45% |
| Vitamin E 4.64mg | 31% |
| Vitamin K 80ug | 69% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 1.06mg | 0% |
| Iron, Fe 7mg | 63% |
| Magnesium, Mg 110mg | 26% |
| Phosphorus, P 350mg | 28% |
| Potassium, K 1420mg | 42% |
| Selenium, Se 3.03ug | 6% |
| Sodium, Na 320mg | 22% |
| Zinc, Zn 3.63mg | 33% |
| Water | |
| Water 370g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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