Of which 14.2 g sugars and 3.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (lentils) · Vitamin C (mango) · Unsaturated fat (avocado)
Allergens none
Lentil salad with mango and avocado
Cold lentils with sweet mango, creamy avocado and a citrus touch.
Ingredients
- 480 g (1 lb) cooked lentils, drained
- 300 g (10½ oz) ripe mango, diced
- 200 g (7 oz) avocado, diced
- 150 g (5½ oz) red bell pepper, finely diced
- 1 small finely chopped red onion (60 g / 2 oz)
- 20 g (¾ oz) fresh cilantro, chopped
- 3 tbsp olive oil (30 g / 1 oz)
- 2 tbsp lemon juice (30 g / 1 oz)
- salt and black pepper, to taste
Method
- In a large bowl, combine the lentils, bell pepper and red onion.
- Dress with the olive oil, lemon juice, salt and pepper, and mix well.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
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