This Mango Cucumber Salad with Lentils is a refreshing twist on the classic fruit and veggie salad, packed with flavor and protein. Juicy mangoes, crisp cucumbers, and vibrant veggies come together with hearty lentils to create a satisfying dish that's delicious and nourishing.
The lentils bring a delicious earthy flavor and a boost of plant-based protein, turning this salad into a hearty, balanced meal—just like our fan-favorite Butternut Squash Quinoa Salad!
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Why Lentils in Mango Cucumber Salad?
Mango cucumber salads are typically light and refreshing, often featuring a mix of veggies or a sprinkle of cheese. However, by adding lentils, we take this salad to the next level.
Lentils introduce a hearty, plant-based protein that not only enhances the texture but also adds a subtle, earthy flavor that complements the sweetness of the mango and the crispness of the cucumbers. This simple addition transforms the salad into a more balanced and satisfying meal, offering a boost in both nutritional value and taste. The lentils truly are a game-changer!
Why You’ll Love Recipe
- Sweet and Savory Balance: The natural sweetness of ripe mangoes is perfectly balanced by the earthy lentils and the tangy tahini dressing.
- Hearty Yet Light: Brown lentils make this salad filling, while the fresh cucumbers, capsicum, and tomatoes keep it light and refreshing.
- Versatile: This salad is perfect for lunch, dinner, or even as a side dish at a summer BBQ. Plus, it’s packed with plant-based protein and fiber.
- Dressing Perfection: The tahini dressing adds a rich, nutty flavor that complements the salad’s fresh ingredients, tying everything together beautifully.
Ingredient Notes
- Mangoes: Select mangoes that are soft but not mushy. A ripe mango should have a pleasant, fruity smell and a slight give when gently pressed. Avoid mangoes that are too firm or underripe, as they can be sour. A perfectly ripe mango adds a sweet, juicy contrast to the lentils and vegetables.
- Cucumbers: I like to use English cucumbers because they have a thin, soft skin that doesn’t need peeling. If you prefer, you can use Lebanese cucumbers, which have a similar texture. For cucumbers with tougher skin, such as garden cucumbers, it's best to peel them to avoid bitterness.
- Brown Lentils: Brown lentils are hearty and perfect for salads as they hold their shape well. If you’re out of brown lentils, green or black lentils are great substitutes with similar texture and flavor. Chickpeas are also an excellent option, adding a creamy and nutty taste to the dish.
- Red Onions: These bring a sharp, slightly sweet flavor that works well in salads. If you don’t have red onions, white or yellow onions are a good substitute.
- Capsicum: Capsicum adds the desired color and texture to the salad. Red, yellow, or orange bell peppers can also add a vibrant crunch and slight sweetness. Choose whichever color you prefer or mix a few for added color and texture.
- Tomatoes: Use firm tomatoes, like Roma or plum tomatoes, as they hold their shape better when diced. Be sure to deseed them to prevent the salad from getting watery. Cherry tomatoes are also a great option, offering a burst of sweetness.
- Cilantro: Chopped cilantro adds a fresh, citrusy flavor that brightens up the salad. If you’re not a fan of cilantro, you can leave it out or replace it with parsley for a milder taste.
- Mint Leaves: Mint pairs wonderfully with the sweetness of mango and gives the salad a refreshing, cooling effect.
For the Tahini Dressing
- Tahini: Creamy sesame paste that adds a rich, nutty flavor and helps bind the dressing.
- Lemon Juice: Bright, tangy citrus that cuts through the richness and pairs well with mango and cucumber.
- Maple Syrup: Adds a touch of sweetness, balancing the tangy lemon and rich tahini.
- Garlic: Minced garlic provides a savory, pungent kick.
- Salt & Pepper: Season to taste; salt enhances flavors, while pepper adds mild spice.
How to Make The Mango Cucumber Salad
1: Prepare the Ingredients
Start by cooking the lentils according to the package instructions. Let them cool completely before adding them to the salad. While the lentils are cooling, peel and dice the mangoes, cucumbers, and capsicum. Finely chop the red onions and deseed and dice the tomatoes. Set everything aside.
2: Make the Tahini Dressing
Whisk together the tahini, lemon juice, maple syrup, and minced garlic in a small bowl. Slowly add water, one tablespoon at a time, until you reach your desired dressing consistency. Season with salt and pepper to taste. The dressing should be creamy but pourable.
3: Combine the Salad
Combine the lentils, diced mangoes, cucumbers, capsicum, onions, tomatoes, cilantro, and mint in a large mixing bowl. Toss everything together gently.
4: Add the Dressing
Drizzle the tahini dressing over the salad and toss until all the ingredients are well-coated with the dressing.
5: Garnish and Serve
Sprinkle more chopped cilantro and mint over the salad for a fresh flavor. Garnish with sesame seeds. Serve the salad immediately or let it chill in the refrigerator for 15-30 minutes to allow the flavors to meld. This salad tastes great when served cold, especially on a hot day!
Expert Tips
- Don’t Overmix the Salad: Gently toss the ingredients to combine, just enough to coat everything with the dressing. Overmixing can cause the mangoes and tomatoes to become mushy, and the lentils might lose their shape. Keep the textures distinct for a more enjoyable bite!
- Choose ripe mangoes: Make sure your mangoes are ripe and juicy for the best flavor. They should be soft but not mushy.
- Don’t overcook the lentils: Cook the lentils just until tender, but not mushy. You want them to hold their shape and add a nice texture to the salad.
- Adjust the dressing consistency: If the dressing is too thick, thin it out with a bit more water. If it’s too thin, add more tahini to thicken it up.
Variations
- Add some crunch: Toss in a handful of roasted nuts or seeds like almonds or sunflower seeds for extra texture.
- Make it spicy: Add a pinch of chili flakes or a drizzle of hot sauce to give the salad a little kick.
- Try different lentils: While brown lentils are recommended, you can also use green or black lentils for a slightly different texture.
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This mango cucumber salad with tahini dressing is the perfect combination of flavors and textures. It's healthy, delicious, and easy to make. Whether you're enjoying it as a light meal or a side dish, this salad is sure to become a favorite in your kitchen. Give it a try and enjoy the refreshing taste in every bite!
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Mango Cucumber Salad
Ingredients
- 2 Medium Mangoes
- 2 Medium Cucumbers
- 2 Cups Cooked Lentils
- 1 Medium Onion
- 2 Small Tomato
- 1 large Capsicum
- ¼ Cup Cilantro Chopped
- ¼ Cup Mint Chopped
Tahini Dressing
- ¼ Cup Tahini
- 2 Tbs Lemon Juice
- 1 Tbsp Maple Syrup
- 1 Tbsp Garlic Crushed
- ¼ Tsp Salt
- ¼ Tsp Pepper
Garnish
- 1 Tsp Sesame Seeds
Instructions
Prepration
- Cook the lentils according to package instructions and let them cool. If you are using tin lentils just wash and drain them.
- Wash all the fresh produce.
- Peel and dice the mangoes. Slice the cucumber in half lengthwise, then remove the seeds. Afterward, cut the cucumber into evenly sized cubes.
- Deseed and cut the capsicum in small cubes. Peel and finely chop the red onion and wash and drain them. Deseed and cut the tomatoes into small cubes.
- Finely chop mint leaves and cilantro.
Make the Tahini Dressing
- Whisk together the tahini, lemon juice, maple syrup, and minced garlic in a small bowl. Mix well to combine.
- Gradually add water and whisk, one tablespoon at a time until the dressing reaches your desired consistency. Season with salt and pepper to taste.
Assemble and Garnish
- Add cooked lentils, mango, capsicum, red onion, tomato and, cucumber in a large bowl.
- Pour the tahini dressing over the salad and toss gently to coat all the ingredients.
- Sprinkle the chopped cilantro, mint and sesame seeds over the salad and toss again.
- Serve the salad immediately or refrigerate for about 15-30 minutes to let the flavors meld together.
Notes
- Don’t Overmix the Salad: Gently toss the ingredients to combine, just enough to coat everything with the dressing. Overmixing can cause the mangoes and tomatoes to become mushy, and the lentils might lose their shape. Keep the textures distinct for a more enjoyable bite!
- Choose ripe mangoes: Make sure your mangoes are ripe and juicy for the best flavor. They should be soft but not mushy.
- Don’t overcook the lentils: Cook the lentils just until tender, but not mushy. You want them to hold their shape and add a nice texture to the salad.
- Adjust the dressing consistency: If the dressing is too thick, thin it out with a bit more water. If it’s too thin, add more tahini to thicken it up.
Rebecca says
This is excellent! With summer coming up I am excited to add this to my classic BBQ cook off my friends and I host. Cheers!
Rabia says
To good and colorful
Taro says
This mango cucumber salad looks absolutely refreshing! I love how you combined sweet and savory flavors. Perfect for a summer meal! I can’t wait to try this recipe!
Anonymous says
Tempting....i love the colors