Wilted Spinach and Mango Salad
Wilted Spinach and Mango Salad - Colorful side dish—delicious with grilled fish or poultry
Healthy, because
Even smarter
Nutritional values
Just one serving of this healthy 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.
(Percentage of daily recommendation)
| Calorie | 240 cal. | (11 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.3 mg | (86 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 14.1 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 91 mg | (96 %) | ||
| Potassium | 1,074 mg | (27 %) | ||
| Calcium | 348 mg | (35 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 8.5 mg | (57 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 166 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 ½ lbs young Spinach
- 2 bunches scallions
- 2 ripe Mangoes (each about 14 ounces)
- 2 Tbsps Canola oil
- 1 pc fresh ginger
- 2 Tbsps Sunflower seed
- 1 oz Popped amaranth
- salt
- cayenne pepper
Kitchen utensils
Preparation steps
Rinse spinach thoroughly and spin dry.
Rinse scallions and cut into pieces about 3/4 inch wide.
Peel mangoes. Cut the flesh from the pits and cut into 1/2 inch cubes.
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.
Meanwhile, peel ginger, grate finely and collect juice.
Add diced mangos, ginger and ginger juice to the spinach, cover, and cook over medium heat for about 3 minutes.
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.
Season spinach and mangos with salt and arrange on a plate. Sprinkle with roasted sunflower seeds, popped amaranth and cayenne pepper to taste.
