Spiced Eggplant-Lentil Salad with Mango
1 servings of spiced eggplant-lentil salad with mango contains 468 Calories. The macronutrient breakdown is 56% carbs, 34% fat, and 10% protein. This is a good source of protein (23% of your Daily Value), fiber (64% of your Daily Value), and potassium (28% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 45 minutes
Ingredients
- Honey
4 tbsp or 84g
Directions
- Remove lentils from the can and rinse. Trimmed and cut eggplant into 1-inch cubes. Peel and dice mangoes. Chop cilantro. Coarsely chopped scallion and reserve 2 tablespoons for garnish.
- Preheat oven to 500 F. 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.
- Combine the remaining 3 tablespoons oil, remaining 1/2 teaspoon each chili powder and curry powder, 1/3 cup lemon (or lime) juice, salsa, honey, 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.
- Serve the salad on a bed of romaine, topped with mango, nuts, cilantro and the reserved 2 tablespoons scallions.
Nutrition Facts
For 1 servings of spiced eggplant-lentil salad with mango (558g)
Nutrient | Value | %DV |
---|---|---|
Calories | 468 | |
Fats | 19g | 24% |
Saturated fats | 3g | 16% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 498mg | 22% |
Carbs | 71g | 26% |
Net carbs | 53g | |
Fiber | 18g | 64% |
Sugar | 44g | |
Protein | 13g | |
Calcium | 103mg | 10% |
Iron | 5mg | 64% |
Potassium | 1337mg | 28% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 44μg | |
Beta carotene | 3624μg | |
Caffeine | 0mg | |
Choline | 59mg | 11% |
Copper | 1mg | 68% |
Fluoride | 1μg | |
Folate (B9) | 314μg | 79% |
Lycopene | 1013μg | |
Magnesium | 116mg | 28% |
Manganese | 1mg | 61% |
Niacin | 4mg | 23% |
Pantothenic acid | 2mg | 30% |
Phosphorus | 295mg | 42% |
Retinol | 0μg | |
Riboflavin (B2) | 0.3mg | 21% |
Selenium | 7μg | 12% |
Theobromine | 0mg | |
Thiamine | 0.4mg | 33% |
Vitamin A IU | 6132IU | |
Vitamin A | 306μg | 34% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 1mg | 47% |
Vitamin C | 56mg | 63% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 5mg | 35% |
Vitamin K | 118μg | 99% |
Zinc | 2mg | 22% |
Sugars | ||
Sugar | 44g | |
Sucrose | 9g | |
Glucose | 14g | |
Fructose | 18g | |
Lactose | 0g | |
Maltose | 0.3g | |
Galactose | 1g | |
Starch | 2g | |
Fats | ||
Saturated fats | 3g | 16% |
Monounsaturated fats | 9g | |
Polyunsaturated fats | 6g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.2g | |
Glutamic acid | 2g | |
Glycine | 1g | |
Histidine | 0.3g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 0.4g | |
Tryptophan | 0.1g | |
Tyrosine | 0.3g | |
Valine | 1g |