This Lentil and Mango Salad was born during one of those classic mom moments total chaos in the kitchen. We were running late for soccer practice, the baby was emptying cereal boxes like it was her job, and I had zero plan for dinner. I opened the fridge, crossed my fingers, and spotted a ripe mango, half a bell pepper, and a pack of Trader Joe’s lentils left from the night before.
With a quick whisk of lemon juice and tahini, I threw everything into a bowl and hoped for the best. What came out wasn’t just edible it was incredible. This Lentil and Mango Salad hit all the right notes: sweet, savory, creamy, and crunchy. It felt fresh, filling, and totally fuss-free.
Now it’s one of my favorite go-to summer lunches. It’s a no cook salad that feels fancy but takes less than 10 minutes to throw together. Packed with plant-based protein, it makes an amazing vegan lentil salad for those hot days when you want something light and nourishing. And the tahini dressing salad combo? It ties everything together perfectly.
Whether you’re using Trader Joe’s lentils or cooking your own, this healthy vegan salad will earn a spot on repeat in your kitchen too.
Why You Will Love Lentil and Mango Salad
This Lentil and Mango Salad is one of those rare recipes that hits every mark: it’s fast, nourishing, beautiful on the plate, and genuinely satisfying. No stove required, no long prep list, just simple ingredients tossed together to create a no cook salad that tastes fresh, vibrant, and surprisingly complex.
What makes it shine? First, the lentils. Whether you use Trader Joe’s lentils or cook your own, they add a hearty, high-protein base that keeps you full for hours perfect for a healthy vegan salad that actually satisfies. The ripe mango brings natural sweetness and a burst of summer flavor, while the creamy tahini dressing adds healthy fats and a citrusy brightness that balances it all out.
Nutrition-wise, this vegan lentil salad is rich in fiber, iron, and plant-based protein, making it a great meatless option for lunch or dinner. Plus, it’s totally adaptable: you can add chopped herbs, cucumber, red onion, or even a handful of arugula to turn it into a fuller tahini dressing salad.
One of my favorite things? It keeps really well in the fridge for 1–2 days without getting soggy. So when I make it for dinner, I always save a little extra. It becomes an easy, grab-and-go lunch for the next day ideal for busy moms balancing a thousand things and still trying to eat something real.
If you’re looking for a go-to summer lunch, a smart prep-ahead dish, or just something colorful and satisfying on a hot day, this Lentil and Mango Salad has your back.
How to make Lentil and Mango Salad
Ingredients for Lentil and Mango Salad
Let’s talk about what goes into this vegan lentil salad. Most of it is probably already in your fridge or pantry and if not, Trader Joe’s (or any good grocery store) will have you covered.
Trader Joe’s precooked lentils are my go-to here. They’re already soft but still hold their shape, which makes them perfect for salads. If you’re using canned lentils, just be sure to rinse them well so the flavors stay bright.
Ripe mango brings the perfect natural sweetness. I go for the soft, slightly wrinkled ones they’re the juiciest. If you’re short on time, pre-cut mango works just fine.
Red bell pepper adds crunch and a little sweetness. When I have orange or yellow peppers on hand, I’ll swap those in too for extra color.
Fresh cilantro and mint give the salad its lift. I chop them just before serving so they stay super fragrant.
Avocado is optional, but I love the creaminess it adds. If I’m prepping ahead, I’ll add it right before serving to keep it fresh.
Tahini-lemon dressing ties it all together. I whisk tahini with lemon juice, a splash of water, a touch of maple syrup, and a pinch of cumin. Sometimes I stir in Dijon mustard for a little kick.
Toasted chopped almonds or sunflower seeds add a lovely crunch, especially if you’re skipping croutons or cheese.
Step-by-Step Instructions
1. Start with the lentils.
If you’re using Trader Joe’s precooked lentils, just open the package and give them a quick fluff with a fork. I like to let them sit at room temp for about 10 minutes so they’re not fridge-cold when mixed.
2. Dice the mango.
I always cut my mango over a bowl to catch the juices it adds a little natural sweetness to the salad. My toddler usually steals a few cubes, which I’ve come to accept as part of the process.
3. Chop your veggies and herbs.
Dice the red bell pepper, slice your avocado (if using), and finely chop the cilantro and mint. I usually do this while humming to whatever playlist my kids have taken over… lately it’s been a lot of Encanto.
4. Whisk the dressing.
In a small bowl, I whisk together 2 tablespoons of tahini, juice of 1 lemon, a teaspoon of maple syrup, and a bit of water to thin it out. A dash of cumin or Dijon mustard gives it that little “wait, what is that?” surprise.
5. Assemble everything.
In a large mixing bowl, toss together the lentils, mango, pepper, herbs, and nuts or seeds. Pour the dressing over and mix gently to coat. If you’re adding avocado, fold it in last so it doesn’t get mushy.
6. Taste and adjust.
I always give it one final taste maybe a pinch more salt or an extra squeeze of lemon. Sometimes I sprinkle chili flakes on top if I’m craving a little heat.
7. Serve or chill.
You can serve it immediately, but honestly? It gets even better after 30 minutes in the fridge, once all the flavors meld together.
Kitchen Tools You Will Need
You don’t need much for this summer non cook salad just a few everyday tools that make the prep quick and easy.
1. A sharp chef’s knife and cutting board.
This salad is all about fresh chopping mango, peppers, herbs so a good knife saves you time (and frustration).
2. A large mixing bowl.
You’ll want space to toss everything gently without squishing the lentils or avocado. I love using a big glass bowl so I can see all the colors mixing together.
3. A small whisk or fork for the dressing.
I use a mini whisk to mix the tahini dressing smooth and creamy in seconds. If you don’t have one, a fork will do the trick just fine.
Optional but nice: A citrus squeezer and mango slicer just little tools that make the process faster and more fun.
👉 (Affiliate note: I’ll link my favorite tools from Amazon when publishing for easy grab-and-go.)
Busy Mom Tips
1. Use pre-chopped mango and pre-washed herbs.
Most grocery stores (and especially Trader Joe’s!) offer chopped mango and herb blends. It’s a total game changer when time is short.
2. Double the dressing.
Make a larger batch of the tahini-lemon dressing and keep it in a jar in the fridge. It works beautifully over grain bowls, roasted veggies, or even as a dip for crackers.
3. Prep ahead, mix later.
Chop everything in the morning or during nap time, but wait to toss it with the dressing until just before serving. That keeps the texture perfect and the herbs vibrant.
4. Turn it into lunchboxes.
Scoop portions into meal prep containers for easy grab-and-go lunches. Just add avocado the morning of so it doesn’t brown.
5. Serve it two ways.
The kids aren’t into “mixed” food? No problem serve the components separately as a DIY-style plate. Everyone wins.
Easy Variations for Your Lentil and Mango Salad
One of the best things about this Lentil and Mango Salad is how flexible it is. Whether you’re out of an ingredient or just want to change things up, here are my favorite ways to adapt this healthy vegan salad to fit what you’ve got on hand (and what your family will actually eat):
1. Add grains to make it a meal
If you want to turn this no cook salad into a more filling dinner, try adding cooked quinoa, farro, or bulgur. Quinoa is my go-to—it blends right in with the lentils, keeps the recipe gluten-free, and adds even more plant-based protein to your vegan lentil salad.
2. Spice it up if you like heat
The sweet mango pairs beautifully with a little kick. Add a dash of cayenne, chopped jalapeños, or swirl some sriracha right into your tahini dressing. It transforms this Lentil and Mango Salad into something bold and bright without overpowering the other flavors.
3. No mango? No problem
When mangoes are out of season, I swap in diced peaches, nectarines, or even canned mandarin oranges. They all bring that juicy sweetness you want in a summer lunch salad, and they hold up just as well in the fridge.
4. Keep it allergy-friendly
If you need a nut-free version of this tahini dressing salad, skip the sliced almonds and use roasted pumpkin seeds (pepitas) or sunflower seeds instead. You’ll still get that satisfying crunch without the worry.
5. Switch up the herbs
Not a fan of cilantro? Try parsley, basil, or even fresh mint for a summery twist. They each bring a different layer of freshness that takes this Lentil and Mango Salad in a new direction, depending on what you’ve got growing or in the fridge.
FAQ – Lentil and Mango Salad
Are canned lentils healthy?
Yes, canned lentils are a great pantry staple. They’re high in fiber, plant-based protein, and iron. Just rinse them well before using to reduce sodium and improve flavor.
How do you add flavor to lentils?
Lentils soak up whatever you pair them with! A tangy vinaigrette, fresh herbs, citrus juice, and spices like cumin or paprika instantly bring them to life.
How do you make a good lentil salad?
Start with cooked lentils that hold their shape, like French green or precooked brown lentils. Layer in sweet (mango), crunchy (peppers or nuts), creamy (avocado or dressing), and fresh (herbs) elements for balance.
Is mango salad good for you?
Definitely! Mango is rich in vitamin C and antioxidants. Paired with lentils, it becomes a nutrient-dense dish full of fiber, vitamins, and satisfying flavor especially when paired with a homemade dressing.
Wrap Up: A Healthy Vegan Salad That Makes Life Easier
This Lentil and Mango Salad isn’t just a recipe it’s a lifesaver for busy days. It’s fast, nourishing, naturally vegan, and endlessly flexible. Whether you’re tossing it together with Trader Joe’s lentils in under 10 minutes or adding your own twist with seasonal fruit and fresh herbs, this no cook salad proves that healthy meals don’t have to be complicated.
It’s light enough for a summer lunch, hearty enough for dinner, and pretty enough to serve to guests (trust me, they’ll ask for the recipe). And because it’s packed with fiber, plant-based protein, and good fats from the tahini dressing, it’s the kind of healthy vegan salad that actually keeps you full and happy.
If you try this Lentil and Mango Salad or give it your own twist, I’d love to see it! Join our little community of real moms and home cooks by sharing your version or tagging me. Let’s keep cheering each other on in the kitchen, one delicious shortcut at a time.
More Trader Joe’s Precooked Lentils One-Pot Meals
If you’re loving this lentil and mango salad, there’s a whole world of easy, cozy lentil recipes waiting for you especially when you’re working with Trader Joe’s genius precooked lentils. I’ve been building a full collection of one-pot, no-stress meals that make the most of this pantry hero.
👉 Lentil and Fennel Soup
A soothing, aromatic one-pot wonder that pairs Trader Joe’s lentils with fresh fennel and herbs. It’s the kind of soup that makes a quiet night at home feel like a small luxury.
👉 The Full Guide : Trader Joe’s Precooked Lentils One Pot Meals
This is the master list. Whether you’re in the mood for a chilled salad or a simmering soup, this post has all my favorite ways to turn those lentils into something magical with minimal effort.
