Spiced Eggplant-Lentil Salad with Mango
From EatingWell: May/June 2010
Spiced eggplant, lentils and mangoes combine deliciously in this Indian-inspired vegetarian salad. Customize the spiciness of this by choosing mild, medium or hot versions of salsa, chili powders and curry powder. The flavor is even better when the salad is prepared ahead. Recipe by Nancy Baggett for EatingWell.
- 4 tablespoons peanut oil or olive oil, divided
- 2 1/2 teaspoons chili powder, divided
- 2 1/2 teaspoons curry powder, divided
- 2 medium eggplants (3/4 pound each), trimmed and cut into 1-inch cubes
- 1/3 cup lemon or lime juice, plus more if desired
- 1/4 cup prepared salsa
- 1/4 cup honey
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper, plus more to taste
- 1 1/2 cups cooked lentils (see Tip) or one 15-ounce can, rinsed
- 2 bunches scallions, coarsely chopped (reserve 2 tablespoons for garnish)
- 4 cups torn romaine lettuce
- 2 large ripe mangoes, peeled and diced (see Tip)
- 1/4 cup coarsely chopped roasted peanuts or cashews
- 1/4 cup chopped fresh cilantro
- 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.
- Thoroughly 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.
Tips & Notes
- Make Ahead Tip: Prepare through Step 3, cover and refrigerate for up to 1 day.
- Kitchen Tip: To cook lentils, combine 1/2 cup red or brown lentils in a medium saucepan with 1 1/2 cups water. Bring to a boil over medium-high heat; reduce heat so the lentils boil gently, cover and cook, stirring occasionally, until just tender, 12 to 18 minutes (red lentils cook more quickly than brown). Makes 1 1/2 cups.
- To peel and dice a mango, slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. Dice into desired size.
Per serving: 485 calories; 20 g fat (3 g sat, 9 g mono); 0 mg cholesterol; 75 g carbohydrates; 17 g added sugars; 13 g protein; 16 g fiber; 275 mg sodium; 1051 mg potassium.
Nutrition Bonus: Vitamin A (119% daily value), Vitamin C (102% dv), Folate (70% dv), Potassium (30% dv), Iron (28% dv), Magnesium (24% dv)
Carbohydrate Servings: 4
Exchanges: 1 starch, 1 fruit, 2 vegetable, 1 plant-based protein, 4 fat
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- Preparation/ Technique
- Ease of Preparation
- Total Time
- 45 minutes or less
- May/June 2010