Spiced Eggplant-Lentil Salad with Mango

Fat 34% Carbs 56% Protein 10%
Percent Calories

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

Directions

  1. 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.
  2. 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.
  3. Spread the eggplant on a large, rimmed baking sheet. Roast, stirring once halfway through, until tender, about 15 minutes.
  4. 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.
  5. 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.
  6. 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

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