Rice and Pea Salad with Mangoes and Ham
Healthy, because
Even smarter
Nutritional values
In terms of provitamin A, the mango is hard to beat. This vitamin precursor supports the skin in cell renewal and thus provides us with beautiful and healthy skin.
Use natural rice for the rice and pea salad with mango and ham and you will get an extra portion of fibre and minerals. Instead of spring onion you can also use chives or leek.
(Percentage of daily recommendation)
| Calorie | 473 cal. | (23 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 86 g | (57 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 25.5 μg | (43 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.6 mg | (80 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 162 μg | (54 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 106 mg | (112 %) | ||
| Potassium | 755 mg | (19 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 196 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 30 g |
Ingredients
- For the dressing
- 100 grams Yogurt (0.1% fat)
- 1 tsp honey
- 2 Tbsps Lime juice
- salt
Preparation steps
Rinse rice in cold water. Bring to a boil in salted water, cover and cook on low heat for about 20 minutes. Rinse, dry and cut scallions diagonally into 4 cm (approximately 1 1/2-inch) long pieces. Peel mangoes, cut flesh from pits and cut into strips. Add peas to rice during last 3-4 minutes of cooking. Remove from heat and let cool (if necessary, drain excess water). Cut ham into small pieces.
To prepare dressing, combine yogurt with honey, lime juice and 2-3 tablespoons of water. Season with salt.
Place salad on plates and drizzle with dressing. Garnish with cilantro leaves, if desired, and serve.
