Mango, Blueberry, and Ginger Fruit Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
3%
Mango, Blueberry, and Ginger Fruit Salad
35 min.
6
116kcal

Suggestions


Are you ready to indulge in a refreshing summer treat that bursts with vibrant flavors? Our Mango, Blueberry, and Ginger Fruit Salad is not just a feast for the eyes but also a delightful symphony of taste that will elevate any meal. Perfectly suited for vegetarians, vegans, and those who need a gluten-free option, this fruit salad is a versatile addition to your dining repertoire.

Imagine the sweetness of ripe mangoes mingling with the tangy juiciness of fresh blueberries, all enhanced by the warm, spicy notes of crystallized ginger. This combination creates an explosion of flavor that promises to tantalize your taste buds. The dish is beautifully vibrant and appealing, making it an excellent starter or side dish for gatherings, picnics, and barbecues.

Plus, the simple preparation makes it a practical choice for busy days. With just a bit of cooking, you’ll create a delicious homemade syrup that ties all the ingredients together, resulting in a light, healthy snack or dessert that boasts only 116 calories per serving. Your guests will be impressed by the exquisite flavors and the stunning presentation of this stunning fruit salad. Treat yourself and your loved ones to a bowl of this tropical bliss that’s as nutritious as it is delectable!

Ingredients

  • 0.8 oz blueberries 
  • 1.5 oz crystallized ginger finely chopped
  •  limes 
  • large mangoes peeled cut into 1-inch pieces ()
  • 0.3 cup sugar 
  • 0.3 cup water 

Equipment

  • bowl
  • sauce pan
  • knife
  • slotted spoon
  • peeler

Directions

  1. Remove zest from 1 lime in strips with a vegetable peeler and cut any white pith from strips with a sharp knife. Squeeze 3 tablespoons juice from limes. Bring zest, water, and sugar to a boil in a 1-quart saucepan, stirring until sugar is dissolved, then boil, uncovered, about 3 minutes.
  2. Remove from heat and stir in lime juice.
  3. Let syrup stand 20 minutes, then remove zest with a slotted spoon and discard.
  4. Toss together mangoes, blueberries, and syrup in a large bowl and sprinkle with ginger.

Nutrition Facts

Calories116kcal
Protein2.38%
Fat2.54%
Carbs95.08%

Properties

Glycemic Index
32.31
Glycemic Load
13.26
Inflammation Score
-6
Nutrition Score
4.7830435581829%

Flavonoids

Cyanidin
0.37mg
Petunidin
1.12mg
Delphinidin
1.27mg
Malvidin
2.4mg
Pelargonidin
0.01mg
Peonidin
0.72mg
Catechin
1.37mg
Epigallocatechin
0.02mg
Epicatechin
0.02mg
Hesperetin
9.6mg
Naringenin
0.76mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.09mg
Myricetin
0.09mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:115.66kcal
5.78%
Fat:0.35g
0.54%
Saturated Fat:0.07g
0.43%
Carbohydrates:29.86g
9.95%
Net Carbohydrates:28.04g
10.2%
Sugar:26.64g
29.6%
Cholesterol:0mg
0%
Sodium:3.01mg
0.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.75g
1.5%
Vitamin C:31.96mg
38.74%
Vitamin A:759.66IU
15.19%
Folate:31.67µg
7.92%
Fiber:1.81g
7.26%
Copper:0.1mg
4.8%
Vitamin B6:0.09mg
4.68%
Vitamin E:0.69mg
4.6%
Potassium:141.65mg
4.05%
Vitamin K:3.72µg
3.54%
Manganese:0.06mg
2.88%
Vitamin B3:0.52mg
2.61%
Magnesium:8.58mg
2.15%
Vitamin B2:0.03mg
2.01%
Vitamin B5:0.19mg
1.89%
Vitamin B1:0.03mg
1.82%
Calcium:15.68mg
1.57%
Iron:0.26mg
1.44%
Phosphorus:14.11mg
1.41%
Source:Epicurious