Mango-and-Avocado Salsa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
18%
Mango-and-Avocado Salsa
45 min.
3
209kcal

Suggestions

This salsa is a delicious and healthy snack or appetizer that's perfect for any occasion. It's packed with fresh, vibrant flavors and a range of textures that will tantalize your taste buds. The sweetness of the mango is balanced by the creamy avocado, the sharpness of the onion, and the heat of the scotch bonnet peppers. It's a simple dish to prepare, but it delivers a flavor punch that will impress your family and friends.

Not only does this salsa taste amazing, but it's also incredibly nutritious. It's a good source of vitamin C, vitamin A, and vitamin E, providing a range of health benefits. The fresh ingredients also mean it's packed with antioxidants, which can help to protect your body against disease and keep your skin looking young and healthy. The healthy fats in the avocado promote heart health and can help to lower cholesterol levels.

This versatile salsa can be served as a starter, snack, or appetizer. It's perfect for summer gatherings, picnics, or potlucks. Serve it with tortilla chips for a simple and tasty snack, or use it as a topping for grilled chicken or fish. It's a great way to add some flavor and nutrition to your meals. So, if you're looking for a delicious and healthy dish to add to your repertoire, this mango and avocado salsa is a fantastic choice.

Ingredients

  • medium avocado diced pitted peeled halved
  • medium mangos diced pitted ripe peeled
  • small onion diced red
  • 0.3 cup cilantro leaves fresh finely chopped
  • 0.5  scotch bonnet peppers seeds removed), minced
  • 0.5  scotch bonnet peppers seeds removed), minced
  • tablespoons juice of lime fresh
  • tablespoon olive oil extra virgin extra-virgin
  • 0.5 teaspoon coarse salt 

Equipment

  • bowl

Directions

  1. In a bowl, combine all ingredients.

Nutrition Facts

Calories209kcal
Protein4.32%
Fat59.1%
Carbs36.58%

Properties

Glycemic Index
80.25
Glycemic Load
6.14
Inflammation Score
-8
Nutrition Score
11.871739117996%

Flavonoids

Cyanidin
0.29mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
1.19mg
Epicatechin
0.25mg
Epigallocatechin 3-gallate
0.1mg
Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.04mg
Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
1.84mg
Kaempferol
0.27mg
Myricetin
0.05mg
Quercetin
8.2mg

Nutrients percent of daily need

Calories:208.66kcal
10.43%
Fat:14.84g
22.84%
Saturated Fat:2.15g
13.45%
Carbohydrates:20.67g
6.89%
Net Carbohydrates:14.33g
5.21%
Sugar:11.81g
13.12%
Cholesterol:0mg
0%
Sodium:395.63mg
17.2%
Alcohol:0g
100%
Protein:2.44g
4.88%
Vitamin C:42.68mg
51.73%
Fiber:6.34g
25.37%
Vitamin K:24.58µg
23.41%
Folate:93.5µg
23.38%
Vitamin A:971.84IU
19.44%
Vitamin E:2.77mg
18.44%
Vitamin B6:0.32mg
16.05%
Potassium:523.91mg
14.97%
Copper:0.23mg
11.42%
Vitamin B5:1.14mg
11.38%
Manganese:0.2mg
10.03%
Vitamin B3:1.74mg
8.7%
Magnesium:31.92mg
7.98%
Vitamin B2:0.13mg
7.63%
Phosphorus:58.61mg
5.86%
Vitamin B1:0.09mg
5.79%
Zinc:0.58mg
3.85%
Iron:0.65mg
3.62%
Calcium:27.11mg
2.71%
Selenium:0.9µg
1.29%