Satisfying Vegan Food

Zoodle Salad with Mango

5
Average: 5 (11 votes)
(11 votes)
Zoodle Salad with Mango

Zoodle Salad with Mango - Healthy and colorful!

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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
465
calories
Calories

Healthy, because

Even smarter

Nutritional values

Mango and red cabbage provide the immune booster vitamin C. Due to the preparation without heat, the sensitive nutrient is preserved. Red cabbage also brings a lot of anthocyanins: So your cells are armed against possible damage.

You can always vary the salad of vegetable noodles as you like: For example, you can replace the red cabbage with white cabbage, and instead of mango you can use persimmon. Lettuce or romaine lettuce can replace the iceberg lettuce and instead of the sesame seeds also walnuts taste good. Let your imagination run wild!

1 serving contains
(Percentage of daily recommendation)
Calorie465 cal.(22 %)
Protein9 g(9 %)
Fat26 g(22 %)
Carbohydrates46 g(31 %)
Sugar added0 g(0 %)
Roughage17.3 g(58 %)
Vitamin A2.4 mg(300 %)
Vitamin D3.4 μg(17 %)
Vitamin E9.6 mg(80 %)
Vitamin K65 μg(108 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin7.2 mg(60 %)
Vitamin B₆1.3 mg(93 %)
Folate192 μg(64 %)
Pantothenic acid1.2 mg(20 %)
Biotin13.6 μg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C241 mg(254 %)
Potassium1,901 mg(48 %)
Calcium161 mg(16 %)
Magnesium123 mg(41 %)
Iron4 mg(27 %)
Iodine14 μg(7 %)
Zinc2.1 mg(26 %)
Saturated fatty acids4.9 g
Uric acid125 mg
Cholesterol0 mg
Complete sugar45 g

Ingredients

for
4
Ingredients
5 ozs Red cabbage
1 large Mango
3 carrots
14 ozs large Zucchini
2 stalks Celery
2 red Bell pepper
1 red Apple
2 Avocados
1 oz Iceberg lettuce
2 Limes (juice)
1 pinch ground Cumin
salt
peppers
4 Tbsps olive oil
1 Tbsp mixed Sesame seeds
1 pinch Red pepper flakes
How healthy are the main ingredients?
ZucchiniRed cabbageCeleryolive oilSesame seedsMango
Preparation

Kitchen utensils

1 Spiral cutter or Peeler

Preparation steps

1.

Clean red cabbage, wash and cut into fine strips. Peel the mango, remove the flesh from the core and cut into strips. Clean carrots and zucchini, wash and cut into vegetable noodles on the spiral slicer. Clean, wash and finely slice the celery and peppers.

2.

Wash apple, halve, core and cut into thin slices. Halve and pit avocados, lift flesh from skins and cut into thin wedges. Clean lettuce, wash and cut into fine strips or shave.

3.

Place all prepared ingredients in a large bowl and mix with lime juice, cumin, salt, pepper and olive oil. Arrange in 4 bowls and serve sprinkled with sesame seeds and chili flakes.

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