Mango, avocado, lime and lentil salad

Mango, avocado, lime and lentil salad

By
From
Real Food by Mike
Serves
4
Photographer
Alan Benson

If you’re taking this salad to a picnic, make the dressing at home, place it in a jar, then all you need to do is give it a shake to emulsify it before pouring it over the salad. I like to leave my olives whole with the pit in. However, if you are outdoors on a picnic you will be eating while holding the plate with one hand and a fork in the other, so I suggest you remove the pits for ease.

Ingredients

Quantity Ingredient
1 handful wild rocket, washed
100g black or green lentils, soaked and steamed
2 mangoes
1 avocado
100g activated walnuts
45g taggiasca olives
45g green olives
1/2 lime, juiced
1 tablespoon walnut oil
1 tablespoon salted capers, rinsed

Method

  1. Place the wild rocket in a large bowl or on a board, and spoon over the cooked lentils.
  2. Remove the skin from the mangoes and avocado, cut the flesh into wedges and place it on top of the salad. Scatter over the walnuts and olives.
  3. For a light dressing, combine the lime juice, walnut oil and capers and pour over the salad. Serve.

Note

  • Italian taggiasca, or cailletier, olives are very small and purplish green. They have an intense flavour and a lovely crisp texture. If you can’t find taggiasca olives, lovely riviera olives from southern France are also delicious, or kalamata will work too. It’s all about the crisp texture, as the mango and avocado are soft.

Medicinal Benefit

  • Mangoes are an excellent source of beta-carotene, which is converted to vitamin A inside the body. Vitamin A is essential for good vision and for keeping organs like the heart, lungs and kidneys working well. They also contain vitamin B6, which helps reduce the risk of heart disease, boosts immune function and helps make red blood cells. Mangoes are also a good source of vitamin C and potassium, and of copper, which plays an important role in iron metabolism and the production of red blood cells.
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