Mango Salad with Avocado, Arugula and Red Onion
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(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
285
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 285 cal. | (14 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 61.3 μg | (102 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 100 mg | (105 %) | ||
| Potassium | 779 mg | (19 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 24 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Peel the oranges with a sharp knife, and remove the pith. Segment, and squeeze what remains of the fruit.
2.
Peel the onion and slice into thin rings. Peel the mango, remove the fruit from the seed, and cut into 1 cm (approximately 1/2 inch) pieces.
3.
Halve the avocado, remove the seed, and remove the fruit using a spoon. Cut into 1 cm (approximately 1/2 inch) cubes. Rinse, trim, and slice the scallions.
4.
Mix the orange slices, mango, onion, scallion, and avocado in a bowl, and gently combine. Mix the orange juice with the olive oil, salt, and pepper. Thoroughly coat the avocado mixture with the dressing.
5.
Rinse, trim, and tear the arugula into small pieces. Dry, and mix with the avocado mixture. Divide onto plates, and garnish with the peanuts.
