Carpaccio of Beets with Pear and Mango Salad
Healthy, because
Even smarter
Nutritional values
This veggie salad is packed with antioxidants from the beets and fiber and vitamin C from the pears.
If you're not vegan, this dish pairs well with some goat cheese.
(Percentage of daily recommendation)
| Calorie | 430 cal. | (20 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.8 g | (33 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 29.5 μg | (49 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 208 μg | (69 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 99 mg | (104 %) | ||
| Potassium | 1,158 mg | (29 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 49 g |
Ingredients
Preparation steps
Toast the cashews in a dry skillet, remove and let cool. Peel garlic and chop finely. Peel the onions and cut into thin rings. Peel the mango, cut the fruit from the pit and cut into bite-size pieces. Peel, quarter and core the pears and cut crosswise into thin slices. Rinse the cilantro, shake dry and coarsely chop the leaves.
Thinly slice the beets and arrange slightly overlapping on plates or in bowls. In a bowl, mix the mango with the pear, garlic, onion and cilantro and scatter over the beets. In a bowl, whisk together the oil and lemon juice, season with salt and pepper and drizzle over the salad. Serve sprinkled with the cashews.
