Mango Salad with Rice, Peas and Tofu
Healthy, because
Even smarter
Nutritional values
Mango is rich in fiber for long-lasting satiation and vitamin c for a healthy immune system.
If you're not vegetarian, you can replace the tofu with chicken.
(Percentage of daily recommendation)
| Calorie | 687 cal. | (33 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 84 g | (56 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.8 g | (39 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 17.9 mg | (149 %) | ||
| Vitamin K | 73.4 μg | (122 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.5 mg | (104 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 212 μg | (71 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 108 mg | (114 %) | ||
| Potassium | 925 mg | (23 %) | ||
| Calcium | 389 mg | (39 %) | ||
| Magnesium | 217 mg | (72 %) | ||
| Iron | 7.1 mg | (47 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 161 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 29 g |
Ingredients
- Ingredients
- 2 Mangoes
- 22 ozs Tofu
- 4 scallions
- 1 red chili pepper
- ½ handful cilantro
- 1 Lime (juiced)
- 4 Tbsps light soy sauce
- 4 Tbsps Orange juice
- 4 Tbsps sesame oil
- 8 ozs Basmati rice
- salt
- 10 ozs Peas (fresh or frozen)
Preparation steps
Peel the mango, cut the flesh from the core, chop into cubes and place in a bowl. Cut the tofu into cubes and place in another bowl.
Rinse and trim the spring onions and cut into small rings. Rinse the chile pepper, remove the seeds and finely chop. Rinse the cilantro, shake dry and chop.
Whisk the lime juice, soy sauce, orange juice and oil together. Stir in the onions, chile pepper and coriander leaves.
Mix half the dressing with the mango cubes and the other half with the tofu and leave them to marinate.
Cook the rice for about 20 minutes (or according to package instructions) in salted water. Rinse and drain.
Boil the peas in salted water for about 5 minutes until al dente. Rinse and drain well.
Transfer the tofu mixture into four bowls. Add a layer of rice and peas and finish with a layer of mango.
Serve chilled.
