Grilled Mango with Mint Sauce
Healthy, because
Even smarter
Nutritional values
The sweet and universally popular mango is tasty, rich in defensive vitamin C and skin-enhancing vitamin A. And for those who are already tired after the main course: The mint pesto has a stimulating effect, making up for the tiredness and can calm the stomach in many ways.
For the vegan preparation of the sweet and spicy dessert (or side dish), only a yoghurt alternative to taste must be used.
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 1.9 μg | (3 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 176 μg | (59 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 162 mg | (171 %) | ||
| Potassium | 817 mg | (20 %) | ||
| Calcium | 138 mg | (14 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 68 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 57 g |
Ingredients
- Ingredients
- 4 ripe Mangoes
- 1 green chili pepper
- 2 Tbsps lemon juice
- 100 grams fresh mint
- 2 tsps freshly grated ginger
- 2 Tbsps Agave syrup
- 6 Tbsps Yogurt (0.1% fat)
Preparation steps
For the mint sauce, rinse the chile pepper, split lengthwise, remove the seeds and white ribs and finely chop. Place in a blender with 1 tablespoon mint, the lemon juice and 2 tablespoons water and puree. Add the ginger and the agave and puree. Stir in the yogurt to taste and refrigerate at least 30 minutes before serving.
Heat a griddle or grill pan. Peel the mango and cut the flesh from the pit. Cut the mango into bite-size pieces. Grill the mango until golden brown. If desired, insert small skewers and serve the mango with the cold mint sauce.
