Fruit Salad with Lemon-Mint Syrup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
12%
Fruit Salad with Lemon-Mint Syrup
29 min.
16
82kcal

Suggestions

Ingredients

  • 5  mint leaves fresh crushed
  • 1 cup grapes green seedless
  • 4 large kiwifruit peeled halved lengthwise sliced
  • 1 large optional: lemon 
  • 24 oz mangos in syrup light sliced
  • 16 servings garnish: mint fresh
  • 1  pomegranate seeds removed and reserved
  • 3 cups grapes red seedless

Equipment

  • bowl
  • microwave
  • slotted spoon
  • peeler

Directions

  1. Drain mangos, reserving 1 cup syrup. Peel 3 strips of lemon rind with a vegetable peeler; juice lemon to measure 3 Tbsp.
  2. Combine reserved syrup, lemon rind, lemon juice, and crushed mint leaves in a small microwave-safe bowl. Cover and microwave at HIGH 2 minutes or until syrup begins to bubble. Cover and cool completely; chill.
  3. Cut mango slices into cubes, and place in a large bowl; add kiwifruit, grapes, and pomegranate seeds.
  4. Remove lemon rind and mint from syrup with a slotted spoon.
  5. Pour syrup over fruit; toss. Cover and chill until ready to serve.
  6. Garnish, if desired.
  7. Make Ahead: Prepare the syrup up to 1 day ahead, and refrigerate it until ready to assemble the salad.

Nutrition Facts

Calories82kcal
Protein5.55%
Fat5.47%
Carbs88.98%

Properties

Glycemic Index
18.06
Glycemic Load
9.1
Inflammation Score
-6
Nutrition Score
6.7278260459071%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.8mg
Epigallocatechin
0.03mg
Epicatechin
0.08mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
1.85mg
Hesperetin
2.02mg
Naringenin
0.04mg
Apigenin
0.08mg
Luteolin
0.47mg
Kaempferol
0.26mg
Myricetin
0.06mg
Quercetin
0.09mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:82.26kcal
4.11%
Fat:0.56g
0.86%
Saturated Fat:0.09g
0.58%
Carbohydrates:20.52g
6.84%
Net Carbohydrates:17.82g
6.48%
Sugar:16.31g
18.12%
Cholesterol:0mg
0%
Sodium:3.39mg
0.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.28g
2.56%
Vitamin C:39.47mg
47.85%
Vitamin K:19.36µg
18.43%
Vitamin A:562.06IU
11.24%
Fiber:2.7g
10.81%
Folate:33.89µg
8.47%
Copper:0.16mg
8.01%
Potassium:246.97mg
7.06%
Vitamin B6:0.12mg
5.86%
Vitamin E:0.87mg
5.77%
Manganese:0.11mg
5.72%
Vitamin B1:0.06mg
3.98%
Vitamin B2:0.06mg
3.67%
Magnesium:14.24mg
3.56%
Phosphorus:29.62mg
2.96%
Vitamin B3:0.52mg
2.6%
Iron:0.42mg
2.33%
Calcium:23.12mg
2.31%
Vitamin B5:0.23mg
2.28%
Zinc:0.18mg
1.18%
Source:My Recipes