How many calories are in Lentil, Bell Pepper, Cucumber and Mango Salad?
Lentil, Bell Pepper, Cucumber and Mango Salad has about 414 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsVegetarianGluten FreeVeganHigh ProteinHigh FiberQuick Meals30 Minute MealsFat Loss FriendlyPost-Workout MealsBalanced Meals
Lentil, Bell Pepper, Cucumber and Mango Salad
Lentil, Bell Pepper, Cucumber and Mango Salad is a Salads international recipe with 414 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
414 kcal
Total Time
10 min
Servings
1
Protein
51.5 g
About This Recipe
The story behind Lentil, Bell Pepper, Cucumber and Mango Salad
Lentil, Bell Pepper, Cucumber and Mango Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around lentils, cucumber, and mango.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 414 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 10 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Lentil, Bell Pepper, Cucumber and Mango Salad worth coming back to.
Ingredients
- Lentils1 cup (200 g)
- Cucumber1 cup (120 g)
- Mango1/2 cup (85 g)
- Olive Oil2 teaspoon (10 ml)
- Vinegar1/2 tablespoon (5 g)
- Lemon Juice1 tablespoon (15 g)
- Bell Pepper1 count (120 g)
Instructions
- 1
Step 1
For this recipe you need cooked lentils. Also, you can replace the vinegar with lemon juice if desired.
- 2
Step 2
Cut the bell pepper into strips. You can use different bell pepper types if desired, but follow the indicated amount.
- 3
Step 3
Dice the cucumber and mango.
- 4
Step 4
Next, place the lentils, bell pepper, cucumber and mango in a bowl and drizzle with olive oil, vinegar, lemon juice, salt and pepper.
- 5
Step 5
Mix well and serve.
Nutrition Snapshot
Macros and micros at a glance
68/ 100
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
414
Protein
51.5g
Carbs
151.8g
Fat
12.3g
Fiber
23.7g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Lentil, Bell Pepper, Cucumber and Mango Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Lentil, Bell Pepper, Cucumber and Mango Salad
How long does Lentil, Bell Pepper, Cucumber and Mango Salad take to make?
Lentil, Bell Pepper, Cucumber and Mango Salad takes about 10 minutes from start to finish. That is roughly about 10 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Lentil, Bell Pepper, Cucumber and Mango Salad?
Most ingredients in Lentil, Bell Pepper, Cucumber and Mango Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Lentil, Bell Pepper, Cucumber and Mango Salad?
Lentil, Bell Pepper, Cucumber and Mango Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Lentil, Bell Pepper, Cucumber and Mango Salad?
Lentil, Bell Pepper, Cucumber and Mango Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Lentil, Bell Pepper, Cucumber and Mango Salad?
Lentil, Bell Pepper, Cucumber and Mango Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Lentil, Bell Pepper, Cucumber and Mango Salad up or down?
Yes. Lentil, Bell Pepper, Cucumber and Mango Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Lentil, Bell Pepper, Cucumber and Mango Salad?
A large skillet, saucepan, or sheet pan works well for Lentil, Bell Pepper, Cucumber and Mango Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Lentil, Bell Pepper, Cucumber and Mango Salad is cooked properly?
Lentil, Bell Pepper, Cucumber and Mango Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Lentil, Bell Pepper, Cucumber and Mango Salad suitable for vegetarians?
Yes. Lentil, Bell Pepper, Cucumber and Mango Salad is suitable for vegetarians as written.
Is Lentil, Bell Pepper, Cucumber and Mango Salad gluten-free?
Yes. Lentil, Bell Pepper, Cucumber and Mango Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Lentil, Bell Pepper, Cucumber and Mango Salad?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Lentil, Bell Pepper, Cucumber and Mango Salad ahead of time?
Lentil, Bell Pepper, Cucumber and Mango Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Lentil, Bell Pepper, Cucumber and Mango Salad for my calorie or macro goals?
Lentil, Bell Pepper, Cucumber and Mango Salad already lands in a fairly high-protein range at about 51.5 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Recipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Lentil, Bell Pepper, Cucumber and Mango Salad, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalSalads
Bean, Chickpea, Tomato and Onion Salad
Bean, Chickpea, Tomato and Onion Salad is a Salads international recipe from the Forkd database with calorie and macro details.
428 cal43.8 g protein15 min
InternationalSalads
Bean, Corn and Avocado Salad
Bean, Corn and Avocado Salad is a Salads international recipe from the Forkd database with calorie and macro details.
398 cal27.8 g protein20 min
InternationalSalads
Bean, Corn, Tomato and Lettuce Salad
Bean, Corn, Tomato and Lettuce Salad is a Salads international recipe from the Forkd database with calorie and macro details.
426 cal37.9 g protein20 min
InternationalSalads
Black Bean, Carrot and Pea Salad
Black Bean, Carrot and Pea Salad is a Salads international recipe from the Forkd database with calorie and macro details.
357 cal38.1 g protein20 min
InternationalSalads
Cauliflower Chickpea Salad with Coconut Milk Dressing
Cauliflower Chickpea Salad with Coconut Milk Dressing is a Salads international recipe from the Forkd database with calorie and macro details.
418 cal44 g protein15 min
InternationalSalads
Chickpea and Carrot Salad
Chickpea and Carrot Salad is a Salads international recipe from the Forkd database with calorie and macro details.
403 cal46.1 g protein15 min