Tomato and Mango Salad
Tomato and Mango Salad - This is a fruity version of the Italian classic, Caprese
Healthy, because
Even smarter
Nutritional values
The popular tomato and mozzarella combination is enhanced here by a few ingredients, bringing additional vitamins, minerals and secondary plant substances. Beta-carotene, vitamin E, and vitamin C are all incredibly important nutrients that are well-represented in this dish.
With the addition of a little ciabatta, this starter salad becomes a light meal, ideal for lunch.
(Percentage of daily recommendation)
| Calorie | 179 cal. | (9 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 69 mg | (73 %) | ||
| Potassium | 583 mg | (15 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 39 mg | (13 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 31 mg | |||
| Cholesterol | 14 mg |
Ingredients
- Ingredients
- 1 lb Tomatoes (different colored varieties)
- 1 Mango (about 14 ounces)
- salt
- peppers
- 1 Romaine lettuce
- 2 scallions
- 4 sprigs Basil
- 2 Tbsps balsamic vinegar
- 1 Tbsp olive oil
- 4 ozs Buffalo mozzarella
Kitchen utensils
Preparation steps
Rinse tomatoes and cut out the stem. Cut the tomatoes into slices. Peel mango and remove pit. Cut into slices or sticks. Place tomato and mango slices in a bowl and season with salt and pepper. Let marinate for about 10 minutes.
Rinse romaine lettuce and spin dry. Tear or cut into bite-sized pieces. Rinse scallions and thinly slice. Add lettuce and scallions to the tomato mixture.
Rinse, shake dry and finely chop basil. Mix basil, balsamic vinegar and olive oil into the salad. Season with salt and pepper.
Drain buffalo mozzarella. Cut into pieces. Place tomato and mango salad on a platter and top with mozzarella slices.
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