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–+ servings

Herb-infused Carrot, Mango, & Moong Lentil Salad

This gluten-free vegan salad is high in protein and big on texture and flavors. Either have it with your favorite greens as a light lunch or as a side dish with soup or veggies. 
Print Recipe
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Appetizer, Salad, Side Dish
Cuisine Indian
Servings 4
Calories 160 kcal

Ingredients
  

For the dressing

  • 4 tbsp fresh lemon juice
  • 1.5 tsp maple syrup (can sub with honey)
  • 1/2 tsp salt (or to taste)
  • 1 tsp garlic (minced)
  • 1/4 tsp cayenne pepper*** (can sub with red chili power)
  • 1 tsp white wine vinegar (can sub with white vinegar, optional)

For the salad

  • 1 cup yellow, split moong lentils* (without skin, dry)
  • 1 cup (98g) carrots ( 1 large carrot, grated)
  • 1/2 cup (83g) mango (cubed)
  • 3 tbsp fresh cilantro (finely chopped)
  • 1.5 tbsp fresh mint (finely chopped)
  • 1.5 tsp roasted ground cumin
  • 1/2 tsp salt **
  • 1/2 tsp turmeric (optional)

Instructions
 

To make the dressing

  • Combine all ingredients in a small bowl and stir with a fork. 

To make the salad

  • Soak yellow moong lentils for at least six hours. Lentils double in volume after soaking. Drain and rinse under running water. 
  • In a medium pan, bring lentils, salt, and turmeric to a boil with 3/4 cup of water on medium heat. Skim the foam and continue to simmer till lentils are al dente, i.e. firm to the bite but cooked through. Drain in a fine-mesh calendar and rinse with cold water. 
  • Bring lentils to room temperature and place in a bowl. Add grated carrots, cubed mango, chopped cilantro, chopped mint, and roasted ground cumin. 
  • Add salad dressing and mix well to meld flavors. Cover with an aluminum foil and refrigerate for 20-30 minutes before serving. Enjoy!

Notes

*You can also use French lentils to make this salad. 
**Most of the salt washes away when lentils are rinsed after cooking. 
***You can add more cayenne pepper if you like spicy food; decrease cayenne pepper to 1/8 tsp if you like less spicy food. 

Nutrition

Calories: 160kcalCarbohydrates: 29gProtein: 11gSodium: 166mgPotassium: 41mgFiber: 7gSugar: 3.5gVitamin A: 1400IUVitamin C: 3.3mgCalcium: 60mgIron: 3.6mg
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