Mango Berry Fruit Salad

Gluten Free
Health score
26%
Mango Berry Fruit Salad
15 min.
6
403kcal

Suggestions

Welcome to a refreshing and vibrant journey of taste and texture with our Mango Berry Fruit Salad! This gluten-free delight is not just a feast for the eyes but also a symphony of flavors that promises to elevate any meal. Whether you're looking for a side dish, an antipasti, a starter, or a snack, this salad checks all the boxes. It's ready in just 15 minutes, making it a perfect last-minute addition to your table.

At the heart of this recipe is a harmonious blend of summer's best: a mix of fresh mangos, blackberries, blueberries, and raspberries. The sweetness of the mangos perfectly complements the tartness of the berries, creating a balance that's both refreshing and satisfying. But what truly sets this fruit salad apart is the unexpected yet delightful addition of freshly grated Parmesan cheese, toasted hazelnuts, and chopped cilantro, adding a nutty depth, a hint of spice, and a luxurious creaminess that's hard to resist.

The salad dressing is a reduced-fat raspberry vinaigrette, which not only adds a tangy, fruity note but also ensures the salad is as light as it is flavorful. To make it, blend one mango with the dressing until liquefied, creating a dressing that's infused with the essence of mango, making it a perfect marinade for the rest of the salad.

With a caloric breakdown that leans towards healthy fats and carbs, this Mango Berry Fruit Salad is not just a guilt-free indulgence but also a nutritious choice. It's a perfect snack for those watching their waistline or managing dietary restrictions.

So, why not bring a burst of color and a medley of flavors to your table with this Mango Berry Fruit Salad? It's a simple recipe that promises to impress, whether you're hosting a casual get-together or looking to add a gourmet touch to your meals. Enjoy the vibrant taste of summer with every bite!

Ingredients

  • 0.5 cup blackberries fresh
  • 0.5 cup blueberries fresh
  • 0.3 cup cilantro leaves chopped
  • 0.5 cup hazelnuts toasted
  •  mangos diced peeled seeded
  • ounces parmesan cheese freshly grated
  • 0.5 cup raspberries fresh
  • 0.3 cup onion red sliced
  • cup balsamic vinaigrette salad dressing 
  • cups the salad mixed
  • 0.5 cup strawberries fresh halved

Equipment

  • bowl
  • blender

Directions

  1. Place 1 mango and the raspberry vinaigrette dressing in a blender, and blend until liquefied.
  2. In a bowl, toss the remaining mango, salad greens, cilantro, and onion.
  3. Drizzle with the dressing mixture. Top each serving with equal amounts of raspberries, blackberries, strawberries, blueberries, and hazelnuts.
  4. Sprinkle with Parmesan cheese.

Nutrition Facts

Calories403kcal
Protein8.42%
Fat69.93%
Carbs21.65%

Properties

Glycemic Index
42.79
Glycemic Load
6.17
Inflammation Score
-9
Nutrition Score
17.828260831211%

Flavonoids

Cyanidin
18.56mg
Petunidin
3.93mg
Delphinidin
4.55mg
Malvidin
8.35mg
Pelargonidin
3.15mg
Peonidin
2.55mg
Catechin
6.91mg
Epigallocatechin
0.51mg
Epicatechin
1.06mg
Epicatechin 3-gallate
0.02mg
Epigallocatechin 3-gallate
0.25mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
0.33mg
Kaempferol
0.38mg
Myricetin
0.29mg
Quercetin
3.32mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:403.43kcal
20.17%
Fat:32.76g
50.4%
Saturated Fat:7.25g
45.3%
Carbohydrates:22.82g
7.61%
Net Carbohydrates:18.79g
6.83%
Sugar:14.07g
15.64%
Cholesterol:16.44mg
5.48%
Sodium:346.75mg
15.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.87g
17.75%
Vitamin C:52.19mg
63.25%
Vitamin K:53.7µg
51.14%
Manganese:1mg
49.96%
Vitamin A:1600.13IU
32%
Vitamin E:4.49mg
29.92%
Calcium:203.62mg
20.36%
Phosphorus:191.44mg
19.14%
Folate:72.24µg
18.06%
Copper:0.33mg
16.43%
Fiber:4.03g
16.11%
Selenium:8.32µg
11.88%
Vitamin B6:0.23mg
11.33%
Potassium:389.37mg
11.12%
Magnesium:43.42mg
10.86%
Zinc:1.39mg
9.3%
Vitamin B2:0.15mg
8.64%
Vitamin B1:0.12mg
8.09%
Iron:1.25mg
6.97%
Vitamin B3:1.2mg
6%
Vitamin B5:0.46mg
4.61%
Vitamin B12:0.26µg
4.25%
Source:Allrecipes