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Lentil Mango SaladLentil Mango Salad

Prepared by: Tammy Roberts,
Nutrition Specialist,
University of Missouri Extension
June 7, 2015

 

Yield: 5 servings (1 cup per serving)

 

Ingredients:

  • 1 cup dried brown lentils
  • 1 medium mango or apple
  • 1 medium red bell pepper
  • 1 large lemon
  • cup canola oil
  • teaspoon cumin
  • teaspoon salt
  • teaspoon ground black pepper
  • cup minced fresh parsley and/or cilantro (optional)
  • cup chopped walnuts or toasted coconut (optional)

 

Preparation

  1. In a large pot, add lentils. Cover with water by 2 inches. Bring to a boil over high heat. Reduce heat to a simmer. Cook until tender, about 20 minutes. Drain.
  2. Rinse, peel, and dice mango and bell pepper.
  3. Rinse lemon and cut in half. In a small bowl, squeeze juice and discard seeds.
  4. If using, rinse and chop cilantro.
  5. Chop walnuts or toasted coconut.
  6. In a large bowl, use a fork to whisk together lemon juice, oil, cumin, salt, and pepper. Add cooked lentils, mango, and bell pepper. Mix well.
  7. If using, stir in herbs and nuts or coconut.

 

Nutrition information per serving

Calories: 280
Total Fat: 12g
Saturated fat: 1g
Cholesterol: 0mg
Sodium: 240mg
Carbohydrate: 35g
Fiber 10g
Protein: 11g

 

 

Source: Share Our Strength's Cooking Matters for Adults

 

 

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to hhthttp://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Friday, July 10, 2015