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Eggplant-Lentil Salad with Mango


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#1 kalip

kalip

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Posted 08 April 2018 - 07:40 PM

Spiced Eggplant-Lentil Salad with Mango

 

  • 4 tablespoons peanut oil or olive oil, divided
  • 2½ teaspoons chili powder, divided
  • 2½ teaspoons curry powder, divided
  • 2 medium eggplants (350 grams), trimmed and cut into 2.5 cm cubes
  • ⅓ cup lemon or lime juice, plus more if desired¼ cup prepared salsa
  • ¼ cup honey (or substitute for vegans)
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper, plus more to taste
  • 1½ cups cooked lentils or one 500 grams can, rinsed
  • 2 bunches scallions, coarsely chopped (reserve 2 tablespoons for garnish)
  • 4 cups torn romaine lettuce
  • 2 large ripe mangoes, peeled and diced
  • ¼ cup coarsely chopped roasted peanuts or cashews
  • ¼ cup chopped fresh cilantro

 

Preparation

  1. Preheat oven to 260°C.
  2. Combine 1 tablespoon oil with 2 teaspoons each chili powder and curry powder in a large bowl. Add eggplant and toss well. Spread the eggplant on a large, rimmed baking sheet. Roast, stirring once halfway through, until tender, about 15 minutes.
  3. Thoroughly combine the remaining 3 tablespoons oil, remaining ½ teaspoon each chili powder and curry powder, ⅓ cup lemon (or lime) juice, salsa, honey (or substitute), salt and pepper in a large bowl.    Add the roasted eggplant, lentils and scallions; gently toss to combine. Taste and season with more pepper and/or lemon (or lime) juice, if desired.
  4. Serve the salad on a bed of romaine, topped with mango, nuts, cilantro and the reserved 2 tablespoons scallions.

 

 

Nutrition information 

Serving size: about 2 cups

Per serving: 518 calories; 20 g fat (3 g sat); 17 g fibre; 82 g carbohydrates; 14 g protein; 333 mcg folate; 0 mg cholesterol; 49 g sugars; 17 g added sugars; 6,997 IU vitamin A; 82 mg vitamin C; 111 mg calcium; 5 mg iron; 324 mg sodium; 1,162 mg potassium

Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (137% dv), Folate (83% dv), Iron (28% dv)

Carbohydrate Servings: 5½

Exchanges: 1 starch, 1 fruit, 2 vegetables, 1 plant-based protein, 4 fats

 

 

http://www.eatingwel...ts/vegan/lunch/

 

kalip

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