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Lentil, Tomato, Cucumber and Mango Salad

Lentil, Tomato, Cucumber and Mango Salad is a Salads international recipe with 392 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

392 kcal

Total Time

10 min

Servings

1

Protein

50.8 g

About This Recipe

The story behind Lentil, Tomato, Cucumber and Mango Salad

Lentil, Tomato, 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, tomato, and cucumber.

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 392 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, Tomato, Cucumber and Mango Salad worth coming back to.

Ingredients

  • Lentils1 cup (200 g)
  • Tomato1/2 count (65 g)
  • Cucumber1/2 cup (60 g)
  • Mango1/2 cup (85 g)
  • Lemon Juice1 tablespoon (15 g)
  • Olive Oil2 teaspoon (10 ml)

Instructions

  1. 1

    Step 1

    For this recipe you need cooked lentils.

  2. 2

    Step 2

    Dice the tomato, slice the cucumber and dice the mango.

  3. 3

    Step 3

    Make the dressing in another bowl. Mix the olive oil, lemon juice, salt and pepper to taste. Optional: Add a little mustard.

  4. 4

    Step 4

    Serve all the ingredients in a salad bowl and season with the dressing.

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

392

Protein

50.8g

Carbs

146.8g

Fat

12.2g

Fiber

23.3g

Micronutrients

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Diet 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, Tomato, 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, Tomato, Cucumber and Mango Salad

How many calories are in Lentil, Tomato, Cucumber and Mango Salad?

Lentil, Tomato, Cucumber and Mango Salad has about 392 calories per serving based on the current ingredient list and serving size on this page.

How long does Lentil, Tomato, Cucumber and Mango Salad take to make?

Lentil, Tomato, 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, Tomato, Cucumber and Mango Salad?

Most ingredients in Lentil, Tomato, 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, Tomato, Cucumber and Mango Salad?

Lentil, Tomato, 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, Tomato, Cucumber and Mango Salad?

Lentil, Tomato, 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, Tomato, Cucumber and Mango Salad?

Lentil, Tomato, 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, Tomato, Cucumber and Mango Salad up or down?

Yes. Lentil, Tomato, 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, Tomato, Cucumber and Mango Salad?

A large skillet, saucepan, or sheet pan works well for Lentil, Tomato, 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, Tomato, Cucumber and Mango Salad is cooked properly?

Lentil, Tomato, 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, Tomato, Cucumber and Mango Salad suitable for vegetarians?

Yes. Lentil, Tomato, Cucumber and Mango Salad is suitable for vegetarians as written.

Is Lentil, Tomato, Cucumber and Mango Salad gluten-free?

Yes. Lentil, Tomato, 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, Tomato, 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, Tomato, Cucumber and Mango Salad ahead of time?

Lentil, Tomato, 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, Tomato, Cucumber and Mango Salad for my calorie or macro goals?

Lentil, Tomato, Cucumber and Mango Salad already lands in a fairly high-protein range at about 50.8 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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