EatSmarter exclusive recipe

Wilted Spinach and Mango Salad

with Popped Amaranth and Scallions
5
Average: 5 (2 votes)
(2 votes)
Wilted Spinach and Mango Salad

Wilted Spinach and Mango Salad - Colorful side dish—delicious with grilled fish or poultry

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
240
calories
Calories

Healthy, because

Even smarter

Nutritional values

Just one serving of this incredibely healthful salad fulfills 90 percent of your daily requirements of vitamin C and E, and 250 percent of your daily vitamin A requirement. This recipe also provides about half your daily serving of iron, magnesium, potassium and vitamin B6.

Don't like spinach? No problem. Use chard, young savoy cabbage, or pointed cabbage instead - the cooking times remain about the same. Popped amaranth is a seed, not a grain, so it is naturally gluten-free. 

1 serving contains
(Percentage of daily recommendation)
Calorie240 kcal(11 %)
Protein8 g(8 %)
Fat10 g(9 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A2.2 mg(275 %)
Vitamin D0 μg(0 %)
Vitamin E10.3 mg(86 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin4.3 mg(36 %)
Vitamin B₆0.6 mg(43 %)
Folate126 μg(42 %)
Pantothenic acid0.9 mg(15 %)
Biotin14.1 μg(31 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C91 mg(96 %)
Potassium1,074 mg(27 %)
Calcium348 mg(35 %)
Magnesium143 mg(48 %)
Iron8.5 mg(57 %)
Iodine28 μg(14 %)
Zinc2 mg(25 %)
Saturated fatty acids1.3 g
Uric acid166 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 ½ pounds
young Spinach
2 bunches
2
ripe Mangos (each about 14 ounces)
2 tablespoons
1 piece
2 tablespoons
1 ounce
How healthy are the main ingredients?
Sunflower seeds
Preparation

Kitchen utensils

1 Salad spinner, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Fine grater, 1 Pot (with lid), 1 Wooden spoon, 1 Non-stick pan, 1 Tablespoon, 1 Peeler, 1 Small bowl

Preparation steps

1.
Wilted Spinach and Mango Salad preparation step 1

Rinse spinach thoroughly and spin dry.

2.
Wilted Spinach and Mango Salad preparation step 2

Rinse scallions and cut into pieces about 3/4 inch wide.

3.
Wilted Spinach and Mango Salad preparation step 3

Peel mangoes. Cut the flesh from the pits and cut into 1/2 inch cubes.

4.
Wilted Spinach and Mango Salad preparation step 4

Heat 1 tablespoon oil in a pot and cook scallions over medium heat, covered, for about 5 minutes. Add spinach and continue to cook, covered, for about 5 minutes.

5.

Meanwhile, peel ginger, grate finely and collect juice.

6.
Wilted Spinach and Mango Salad preparation step 6

Add diced mangos, ginger and ginger juice to the spinach, cover, and cook over medium heat for about 3 minutes.

7.
Wilted Spinach and Mango Salad preparation step 7

Meanwhile heat remaining oil in a non-stick pan and roast sunflower seeds on low heat for 3-4 minutes. Add popped amaranth and cook briefly.

8.
Wilted Spinach and Mango Salad preparation step 8

Season spinach and mangos with salt and arrange on a plate. Sprinkle with roasted sunflower seeds, popped amaranth and cayenne pepper to taste.