This Lentil Mango Salad with Tofu combines the earthy richness of lentils, the natural sweetness of ripe mango, and the umami-packed marinated tofu, creating a dish that’s as satisfying as it is nourishing. Inspired by Ayurvedic principles, this recipe is designed to balance your doshas while delivering a protein-packed, gluten-free, and low-carb meal.
Perfect for a quick lunch or light dinner, this salad is not only delicious but also highly versatile. Whether you’re looking to soothe Vata, cool Pitta, or energize Kapha, there are easy modifications to make this recipe your own.
The vibrant combination of warm, spiced tofu with the creamy tahini dressing and juicy mango will delight your taste buds and keep you coming back for more. With just 45 minutes from start to finish, you can enjoy a wholesome, balanced meal that’s both indulgent and health-conscious.
Why You’ll Love This Lentil Mango Salad with Tofu:
- Packed with plant-based protein
- Loaded with healthy fats and essential nutrients
- Bursting with sweet, savory, and tangy flavors
- Customizable for any dietary or Ayurvedic needs
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Lentil Mango Salad with Tofu
Ingredients
Salad Base:
- 200 g brown or green lentils (weight before cooking)
- 150 g mango (peeled and diced)
Tofu:
- 300 g tofu (smoked tofu works especially well)
- 2 tbsp sesame oil
- 2 tbsp soy sauce
- 100 ml orange juice
- 1/2 tsp cumin
- 1/2 tsp smoked or sweet paprika
- 1/2 tsp turmeric
- 1/2 tsp pepper
- 1/2 tsp ginger powder
Salad Dressing:
- 2 tbsp sesame oil
- 1 tbsp tahini paste
- Juice of 1 lemon
- 1 tsp honey
- Salt, to taste
- Water (50 ml or more, as needed)
Optional Additions:
- 1-2 avocados
- Other seasonal vegetables according to preference (e.g., cucumber, cherry tomatoes, or leafy greens)
Instructions
- Soak the lentils overnight or for at least 4 hours. For a quicker option, use pre-cooked lentils.
- In a saucepan, cook the lentils with double the amount of water (e.g., 400 ml for 200g lentils) for 20-30 minutes until tender but not mushy. Add salt and 1-2 bay leaves for flavor. Drain and set aside.
- In a bowl, mix sesame oil, soy sauce, orange juice, and spices.
- Drain the tofu, cut it into bite-sized pieces, and coat them in the marinade. Let the tofu marinate for at least 30 minutes or overnight for deeper flavor.
- Mix sesame oil, tahini, lemon juice, honey, and salt in a small bowl.
- Gradually add water, whisking until the dressing becomes smooth, white, and creamy.
- Peel and dice the mango into small pieces.
- In a large bowl, mix the cooked lentils, mango, and salad dressing.
- Heat sesame or coconut oil in a skillet over medium heat. Fry the marinated tofu until golden and crispy, about 5-7 minutes. Add the leftover marinade in the last 1-2 minutes and cook until slightly thickened.
- Plate the salad, top with warm tofu, and garnish with avocado slices or other vegetables if desired.
- Bless your food and enjoy it!
Video
Notes
warming spices. Use mungo beans which are better tolerated. The gold rule for
Vata is eating warm meals, so make sure to keep the salad warm. Pitta: simply reduce the amount of hot spices like garlic, pepper or ginger. If on hand, add some fresh mint to the salad. Kapha: for kapha is also a balanced, satisfying meal. Try to use less fat. Eat only ¼ avocado or replace it with some cabbage carrot salad.
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