Lentil Mango Salad with Tofu
A delicious salad with a sweet note and fresh flavor. Gluten-free, low-carb, and protein-rich.
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
https://youtube.com/shorts/cMKB_1rfBRU
Notes
Recommendations for doshas:
Vata: The recipe is good for Vata as it is easy to digest, has nourishing fats and
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 ΒΌ avocado or replace it with some cabbage carrot salad.
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 ΒΌ avocado or replace it with some cabbage carrot salad.