Lentil salad with alficoz, mango and mint oil

This salad is a refreshing, exotic take that breaks with the traditional concept of legumes. The alficoz (a Mediterranean variety of long cucumber) adds a watery crunch that, along with the sweetness of mango and the balsamic aroma of mint, creates an irresistible summer dish. To season the mix and enhance the citrus freshness without adding sodium, we will use Bonsalt 0% Sodio Castello.

Technical Sheet

• Estimated time: 15 minutes

• Difficulty: ⭐

• Servings: 2 people

Ingredients

• 400g of cooked lentils (well washed and drained)

• 1 medium alficoz (or a Dutch cucumber)

• 1 ripe but firm mango

• 1 small spring onion

• For the mint oil: 4 tablespoons of extra virgin olive oil and a bunch of fresh mint leaves.

• Seasoning: Bonsalt 0% Sodio Castello, black pepper, and the juice of half a lime.

Professional Step-by-Step Preparation

1. Preparing the legume: If you are using canned lentils, rinse them under the tap until the water runs clear and let them drain completely to prevent the dish from becoming watery.

2. Preparing the alficoz: Wash the alficoz (you can leave the skin on if it is thin) and cut it into slices or small cubes. Its texture is more digestible than that of regular cucumber.

3. Cutting the mango: Peel the mango and cut the flesh into cubes about the same size as the alficoz pieces for a balanced look.

4. Making the mint oil: In a mortar or small processor, crush the fresh mint leaves with the extra virgin olive oil until you get a deep green, aromatic oil.

5. Assembly and seasoning: In a large bowl, combine the lentils, the alficoz, the mango, and the finely chopped spring onion. Add the lime juice and a generous amount of Bonsalt 0% Sodio Castello, which will enhance the sweet and sour contrasts without adding sodium.

6. Final touch: Drizzle the salad with the mint oil and toss gently. Add a little freshly ground black pepper before serving.

Nutritional Analysis and Total Macros

Understanding what we eat is essential. Here is the breakdown of macronutrients per serving and the technical sheet for our products.

This Lentil, alficoz and mango salad is the perfect dish for those looking for healthy, easy-to-digest, flavor-packed options. Go ahead and make it, and enjoy an explosion of freshness with just the right touch of seasoning!