EatSmarter exclusive recipe

Papaya Salad with Cucumber

and Mint
4
Average: 4 (2 votes)
(2 votes)
Papaya Salad with Cucumber

Papaya Salad with Cucumber - Fresh highlight for a picnic or party buffet

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
96
calories
Calories

Healthy, because

Even smarter

Nutritional values

This fruity, fresh salad is low in fat and calories but extremely high in vitamin C: one portion covers almost twice the daily requirement! 

 

For best results, make sure the papayas are ripe: They are perfect when most or all of the skin is a golden yellow color.

 

1 serving contains
(Percentage of daily recommendation)
Calorie96 kcal(5 %)
Protein2 g(2 %)
Fat3 g(3 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E1.8 mg(15 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.3 mg(11 %)
Vitamin B₆0.1 mg(7 %)
Folate43 μg(14 %)
Pantothenic acid0.9 mg(15 %)
Biotin4.6 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C166 mg(175 %)
Potassium661 mg(17 %)
Calcium71 mg(7 %)
Magnesium93 mg(31 %)
Iron2 mg(13 %)
Iodine8 μg(4 %)
Zinc0.5 mg(6 %)
Saturated fatty acids0.5 g
Uric acid47 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2
2
large Cucumbers (about 36 ounces)
2
1 tablespoon
liquid Honey
1 tablespoon
3 sprigs
½ bunch
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Teaspoon, 1 Small bowl, 1 small Whisk, 1 large Bowl, 1 Salad server, 1 Fine grater, 1 Citrus juicer, 1 Tablespoon, 1 Storage container (about 1.5 liters), 1 Peeler

Preparation steps

1.
Papaya Salad with Cucumber preparation step 1

Peel papayas and cut into quarters lengthwise. Core flesh and cut crosswise into about approximately 1/4-inch thick slices. Place in a large bowl.

2.
Papaya Salad with Cucumber preparation step 2

Rinse and peel cucumbers, cut in half lengthwise, and remove seeds with a spoon. Cut cucumbers into about approximately 1/4-inch thick slices and add to the bowl with the papayas.

3.
Papaya Salad with Cucumber preparation step 3

Rinse lemons in hot water, wipe dry and finely grate peel. Remove the outer white sections of the lemons and cut the lemon flesh into thin slices. 

4.
Papaya Salad with Cucumber preparation step 4

Add the lemon zest and lemon slices to the papaya and cucumber mixture.

5.
Papaya Salad with Cucumber preparation step 5

Mix the honey and olive oil in a small bowl. Pour the dressing over the salad and gently mix. Allow the salad to stand for 15 minutes. 

6.
Papaya Salad with Cucumber preparation step 6

Meanwhile, rinse mint and chives and shake dry. Pluck mint leaves and cut into strips. Cut chives into rolls.

7.
Papaya Salad with Cucumber preparation step 7

Add chives and mint to the salad. Season with salt and serve or transfer to an approximately 1-quart capacity storage container for transporting.