Tropical Fruit Salad with Spicy Coconut Dressing

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Tropical Fruit Salad with Spicy Coconut Dressing
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Health Score:
7,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
257
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie257 kcal(12 %)
Protein2.55 g(3 %)
Fat8.95 g(8 %)
Carbohydrates47.32 g(32 %)
Sugar added0.42 g(2 %)
Roughage5.69 g(19 %)
Vitamin A279.16 mg(34,895 %)
Vitamin D0 μg(0 %)
Vitamin E2.32 mg(19 %)
Vitamin B₁0.15 mg(15 %)
Vitamin B₂0.12 mg(11 %)
Niacin2.47 mg(21 %)
Vitamin B₆0.32 mg(23 %)
Folate123.62 μg(41 %)
Pantothenic acid0.74 mg(12 %)
Biotin0.38 μg(1 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C200.94 mg(212 %)
Potassium632.47 mg(16 %)
Calcium59.04 mg(6 %)
Magnesium61.12 mg(20 %)
Iron1.12 mg(7 %)
Iodine0.21 μg(0 %)
Zinc0.43 mg(5 %)
Saturated fatty acids3.18 g
Cholesterol0 mg

Ingredients

for
10
Ingredients
3 ripe Mangoes (about 450 grams)
1 Pineapple (1.2 kg)
2 Papaya (about 350 grams)
2 Red chili peppers
100 milliliters Orange juice (freshly squeezed)
100 milliliters Coconut milk (unsweetened)
½ Tbsp cornstarch
3 Tbsps White vinegar
4 Tbsps vegetable oil
salt
peppers (freshly ground)
1 tsp sugar
1 bunch cilantro
How healthy are the main ingredients?
Orange juiceCoconut milksugarMangoPapayasalt

Preparation steps

1.

Peel mango, cut flesh away from pit, then cut into wedges. Cut off pineapple rind, quarter lengthwise and remove core. Peel, halve and remove seeds from papaya. Cut pineapple and papaya into slices. Halve chile peppers, remove seeds and ribs and finely chop.

2.

To make dressing: Bring orange juice and coconut milk to a boil. Whisk cornstarch with a little cold water and add to orange juice mixture. Bring to a boil again. Simmer, stirring until slightly thickened. Let cool, mix in vinegar and oil and season with salt, pepper, sugar and chiles.

3.

Gently combine fruit with dressing. To serve, sprinkle with coarsely chopped cilantro leaves.