Mango and Coconut Rice Salad

Vegetarian
Gluten Free
Health score
22%
Mango and Coconut Rice Salad
45 min.
4
631kcal

Suggestions


Welcome to a tropical escape with our delightful Mango and Coconut Rice Salad! This vibrant dish is not only a feast for the eyes but also a celebration of flavors that will transport you straight to a sun-kissed beach. Perfectly suited for vegetarians and gluten-free diets, this salad is a versatile addition to your meal repertoire, whether you're looking for a refreshing side dish, a light lunch, or a satisfying main course.

Imagine the fragrant aroma of jasmine rice mingling with the sweetness of ripe mango and the crunch of roasted peanuts, all brought together with a zesty lemon dressing. The addition of flaked coconut and fresh herbs like cilantro and mint adds a tropical twist that elevates this dish to new heights. With a preparation time of just 45 minutes, you can whip up this colorful salad for a family gathering, a picnic, or a casual weeknight dinner.

Not only is this salad bursting with flavor, but it also boasts a balanced caloric profile, making it a guilt-free indulgence. Each serving is packed with nutrients and a delightful mix of textures, from the chewy rice to the juicy mango and crispy shallots. So, gather your ingredients and get ready to impress your friends and family with this stunning Mango and Coconut Rice Salad that’s sure to become a favorite!

Ingredients

  • 0.7 cup rice 
  • 0.7 cup cilantro leaves roughly chopped
  • 0.7 cup coconut flakes flaked
  •  spring onion thinly sliced
  •  juice of lemon grated
  • large mangos 
  • tbsp mint leaves roughly chopped
  • tbsp vegetable oil; peanut oil preferred 
  •  bell pepper red thinly sliced
  •  to 5 chilies fresh red seeded finely chopped
  • cup rice red
  • 0.5 cup roasted peanuts salted roughly chopped
  • servings salt 
  • 0.8 cup shallots homemade bought ( or , optional)
  • cup thai basil loosely packed
  • tsp butter unsalted
  • 0.5 cup water 

Equipment

  • bowl
  • sauce pan
  • mixing bowl

Directions

  1. Start by cooking the rice.
  2. Put the jasmine rice and butter in a small saucepan and place on a medium heat.
  3. Add a little salt, the water and half the Thai basil (keep the leaves attached to the stalk). Bring to the boil, then cover and cook on a slow simmer for 15 to 20 minutes.
  4. Remove and discard the basil.
  5. Spread out the rice on a flat tray to cool down.
  6. Cook the red rice in plenty of boiling water (as you would cook pasta but with no salt) for 20 minutes, or until it is cooked through.
  7. Drain and spread on a tray to cool down.
  8. Pick off the leaves of the remaining basil and chop them up roughly.
  9. Place them in a large mixing bowl.
  10. Add the jasmine and red rice together with all the remaining ingredients, apart from the shallots, and stir just to mix; do not stir too much or the mango pieces will disintegrate. Taste and adjust the seasoning.
  11. Transfer the salad into serving bowls and garnish with crisp-fried shallots, if you like.

Nutrition Facts

Calories631kcal
Protein8.67%
Fat37.29%
Carbs54.04%

Properties

Glycemic Index
103.78
Glycemic Load
43.38
Inflammation Score
-9
Nutrition Score
26.699565552175%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Eriodictyol
0.61mg
Hesperetin
1.17mg
Naringenin
0.1mg
Apigenin
0.05mg
Luteolin
0.29mg
Kaempferol
0.11mg
Myricetin
0.03mg
Quercetin
2.15mg

Nutrients percent of daily need

Calories:630.5kcal
31.53%
Fat:26.83g
41.28%
Saturated Fat:11.49g
71.83%
Carbohydrates:87.5g
29.17%
Net Carbohydrates:79.11g
28.77%
Sugar:13.93g
15.48%
Cholesterol:2.69mg
0.9%
Sodium:294.32mg
12.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.04g
28.09%
Vitamin C:82.93mg
100.52%
Manganese:1.97mg
98.73%
Vitamin K:51.4µg
48.95%
Vitamin A:2222.22IU
44.44%
Fiber:8.39g
33.56%
Vitamin B6:0.6mg
29.76%
Copper:0.56mg
28.1%
Vitamin B3:5.05mg
25.23%
Phosphorus:243.23mg
24.32%
Folate:96.07µg
24.02%
Selenium:16.66µg
23.79%
Magnesium:90.48mg
22.62%
Potassium:702.06mg
20.06%
Vitamin E:2.43mg
16.17%
Vitamin B5:1.54mg
15.43%
Iron:2.74mg
15.22%
Vitamin B1:0.2mg
13.02%
Zinc:1.92mg
12.81%
Calcium:89.71mg
8.97%
Vitamin B2:0.15mg
8.72%
Source:Epicurious