Arugula Salad with Mango, Avocado and Cherry Tomatoes

5
Average: 5 (10 votes)
(10 votes)
Arugula Salad with Mango, Avocado and Cherry Tomatoes
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
302
calories
Calories

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!

1 each contains
(Percentage of daily recommendation)
Calorie302 cal.(14 %)
Protein3 g(3 %)
Fat23 g(20 %)
Carbohydrates19 g(13 %)
Sugar added1 g(4 %)
Roughage6.9 g(23 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E7.4 mg(62 %)
Vitamin K95.4 μg(159 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.7 mg(23 %)
Vitamin B₆0.5 mg(36 %)
Folate84 μg(28 %)
Pantothenic acid0.4 mg(7 %)
Biotin4.3 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C66 mg(69 %)
Potassium955 mg(24 %)
Calcium82 mg(8 %)
Magnesium62 mg(21 %)
Iron1.5 mg(10 %)
Iodine6 μg(3 %)
Zinc0.9 mg(11 %)
Saturated fatty acids4.2 g
Uric acid30 mg
Cholesterol0 mg
Complete sugar19 g

Ingredients

for
4
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
How healthy are the main ingredients?
Arugulaolive oilMustardhoneyMangoAvocado

Preparation steps

1.

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.

2.

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.