⏱ 30 min totalSpiced Eggplant-Lentil Salad with Mango
Per 1 serving · 516 g · 15 ingredients
of a 2,000 cal day
- Protein15g11% of calories
- Carbs71g55% of calories
- Fat19g33% of calories
- ✓ Cholesterol free
At a glance
One serving of Spiced Eggplant-Lentil Salad with Mango (516 g) has 478 calories, with 15 g of protein, 71 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (29% DV), dietary fiber (63% DV) and Vitamin A (34% DV).
High in
20%+ of the daily value
- Protein29%
- Dietary fiber63%
- Vitamin A34%
- Vitamin C61%
- Vitamin E33%
- Vitamin K101%
Good source of
10–19% of the daily value
- Riboflavin (B2)16%
- Choline11%
- Calcium10%
- Selenium13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Peanut oil
½ tsp Chili powder
½ tsp Curry powder
2 cup, cubes Eggplant
1 tbsp Lime juice
1 tbsp Salsa
1 tbsp Honey- 🥄¼ dash Salt
¼ dash Black pepper
½ cup Lentils
¼ cup, chopped Scallions
1 cup shredded Romaine lettuce
½ fruit without refuse Mango
1 tbsp Cashews
1 tbsp Cilantro
Directions
- 1
Preheat the oven to 500°F and line a large rimmed baking sheet with parchment or lightly oil it.
- 2
In a large bowl, toss the eggplant with 1 tablespoon of the peanut oil, chili powder, curry powder, and a pinch of salt until evenly coated.
- 3
Spread the eggplant on the baking sheet and roast 12–18 minutes, stirring once halfway, until browned and tender.
- 4
Whisk the remaining 3 tablespoons peanut oil with the lime juice, salsa, honey, salt, and pepper in a large bowl.
- 5
Add the warm roasted eggplant, lentils, and scallions; gently toss to coat and adjust lime juice and seasoning to taste.
- 6
Serve over a bed of romaine and top with diced mango, cashews, and cilantro.
Vitamins & minerals
Amounts for 1 serving (516 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 302 μg | 34% |
| Vitamin C | 55 mg | 61% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 121 μg | 101% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 346 μg | 86% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 62 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 100 mg | 10% |
| Iron | 6 mg | 72% |
| Potassium | 1,273 mg | 27% |
| Magnesium | 115 mg | 27% |
| Phosphorus | 323 mg | 46% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 80% |
| Manganese | 1 mg | 54% |
| Selenium | 7 μg | 13% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 37 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,581 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 17 g | — |
| Galactose | 1 g | — |
| Glucose | 13 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,013 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 2 g | — |
| Sucrose | 8 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 478 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Spiced Eggplant-Lentil Salad with Mango?
One serving of Spiced Eggplant-Lentil Salad with Mango (1 serving) has 478 calories, which works out to 93 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Spiced Eggplant-Lentil Salad with Mango high in protein?
It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Spiced Eggplant-Lentil Salad with Mango keto-friendly?
It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spiced Eggplant-Lentil Salad with Mango?
440 mg per serving.
How much sugar is in Spiced Eggplant-Lentil Salad with Mango?
42 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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