Curried Rice Salad with Mango and Yogurt Sauce
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 40 min.
Preparation
Calories:
3876
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 3,876 cal. | (185 %) | ||
| Protein | 134 g | (137 %) | ||
| Fat | 314 g | (271 %) | ||
| Carbohydrates | 137 g | (91 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 68.3 g | (228 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 32.9 mg | (274 %) | ||
| Vitamin K | 365.1 μg | (609 %) | ||
| Vitamin B₁ | 4.3 mg | (430 %) | ||
| Vitamin B₂ | 1.4 mg | (127 %) | ||
| Niacin | 33.6 mg | (280 %) | ||
| Vitamin B₆ | 1.9 mg | (136 %) | ||
| Folate | 424 μg | (141 %) | ||
| Pantothenic acid | 8.2 mg | (137 %) | ||
| Biotin | 117.6 μg | (261 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 104 mg | (109 %) | ||
| Potassium | 6,698 mg | (167 %) | ||
| Calcium | 962 mg | (96 %) | ||
| Magnesium | 1,007 mg | (336 %) | ||
| Iron | 45.4 mg | (303 %) | ||
| Iodine | 37 μg | (19 %) | ||
| Zinc | 21.7 mg | (271 %) | ||
| Saturated fatty acids | 39.4 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 33 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams Yogurt (0.1% fat)
- 250 grams Long grain rice
- 3 Tomatoes
- 3 scallions
- 1 Mango
- 2 Tbsps scallions
- juice of lemons
- 120 Tbsps chopped roasted Shelled pistachio
- parsley
- 2 tsps Curry powder
- salt
- freshly ground white peppers
Preparation steps
1.
Risne the rice and cook according to package directions.
2.
Rinse and core the tomatoes and cut into cubes. Thinly slice the white and tender green of the scallions. In a large bowl, whisk together the yogurt, lemon juice and curry powder, season with salt and pepper.
Drain the rice and add to the bowl along with the tomatoes, scallions, chives and parsley, toss to combine. Cover and refrigerate 1 hour.
To serve, peel the mango peel, cut the flesh from the pit and cut into 8 wedges. Season the salad again, divide among 4 plates and top each with 2 mango slices.
