Arugula Salad with Mango, Avocado and Cherry Tomatoes
Healthy, because
Even smarter
Nutritional values
Avocados may contain a lot of fat, but the majority are heart-healthy polyunsaturated fatty acids. Mango owes its yellow color to the plant pigment beta-carotene, a type of vitamin A, which supports healthy eyes. The lycopene from the tomatoes acts as an antioxidant, defending the body's cells against damaging free radicals.
If you like, you can also sprinkle the salad with diced feta, which provides an extra portion of bone-strengthening calcium!
(Percentage of daily recommendation)
| Calorie | 302 cal. | (14 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 95.4 μg | (159 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 66 mg | (69 %) | ||
| Potassium | 955 mg | (24 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 30 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 19 g |
Ingredients
- For the salad
- 3 handfuls Arugula
- 7 ozs Cherry tomatoes
- 1 ripe Mango
- 2 ripe Avocados
- For the vinaigrette
- 1 Tbsp Lime juice
- 2 Tbsps Vinegar
- 2 Tbsps vegetable oil
- 2 Tbsps olive oil
- 1 tsp honey
- 1 tsp medium hot Mustard
- salt
- freshly ground peppers
Preparation steps
For the vinaigrette, mix the lime juice with the vinegar and the two oils. Add the honey and the mustard, whisk to combine, and season to taste with salt and pepper.
Rinse and dry the arugula. Rinse and halve the tomatoes. Peel the mango, remove the fruit from the stone, and finely dice. Halve the avocados and remove the seeds. Remove the fruit from the shell and cut into cubes. Mix all the prepared salad ingredients in a bowl. Drizzle with the dressing and serve.
