EatSmarter exclusive recipe

Tomato and Mango Salad

with Buffalo Mozzarella
4.333335
Average: 4.3 (9 votes)
(9 votes)
Tomato and Mango Salad

Tomato and Mango Salad - This is a fruity version of the Italian classic, Caprese

share Share
print
bookmark_border Copy URL
Health Score:
Health Score
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
179
calories
Calories

Healthy, because

Even smarter

Nutritional values

The popular tomato/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 incredibely healthful nutrients that are well-represented in this dish.

With a little ciabatta, this starter becomes a light meal, ideal for lunch.

1 serving contains
(Percentage of daily recommendation)
Calorie179 kcal(9 %)
Protein8 g(8 %)
Fat9 g(8 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.3 mg(28 %)
Vitamin B₆0.3 mg(21 %)
Folate95 μg(32 %)
Pantothenic acid0.7 mg(12 %)
Biotin7.3 μg(16 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C69 mg(73 %)
Potassium583 mg(15 %)
Calcium179 mg(18 %)
Magnesium39 mg(13 %)
Iron1.4 mg(9 %)
Iodine9 μg(5 %)
Zinc0.9 mg(11 %)
Saturated fatty acids4.5 g
Uric acid31 mg
Cholesterol14 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 pound
Tomatoes (different colored varieties)
1
Mango (about 14 ounces)
1
2
4 sprigs
2 tablespoons
1 tablespoon
4 ounces
Preparation

Kitchen utensils

1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Sieve, 1 Salad spinner

Preparation steps

1.
Tomato and Mango Salad preparation step 1

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.

2.
Tomato and Mango Salad preparation step 2

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.

3.
Tomato and Mango Salad preparation step 3

Rinse, shake dry and finely chop basil. Mix basil, balsamic vinegar and olive oil into the salad. Season with salt and pepper.

4.
Tomato and Mango Salad preparation step 4

Drain buffalo mozzarella. Cut into pieces. Place tomato and mango salad on a platter and top with mozzarella slices.

Comments

 
I've never added mango to a tomato/mozzarella salad before, but this was delicious! I will definitely be doing it again.
 
Pure heaven on earth !!
Cyndy from EAT SMARTER's picture
Thanks! We really love the buffalo mozzarella too.