Mango Jícama Chopped Salad

Vegetarian
Gluten Free
Dairy Free
Health score
38%
Mango Jícama Chopped Salad
60 min.
8
198kcal

Suggestions


Welcome to a vibrant and refreshing culinary experience with our Mango Jícama Chopped Salad! This delightful dish is not only a feast for the eyes but also a celebration of flavors and textures that will tantalize your taste buds. Perfectly suited for any occasion, whether as a side dish, starter, or a light snack, this salad is a versatile addition to your meal repertoire.

Imagine the crispness of jícama paired with the sweetness of ripe mangoes, all tossed together with crunchy Napa cabbage and refreshing cucumber. The dressing, a harmonious blend of fresh lime juice, honey, and a hint of garlic, brings everything together in a deliciously tangy embrace. Topped with toasted pumpkin seeds for an added crunch, this salad is not only satisfying but also packed with nutrients.

What’s more, this recipe is vegetarian, gluten-free, and dairy-free, making it an excellent choice for a variety of dietary preferences. With just 60 minutes of preparation time, you can whip up a dish that serves eight, making it ideal for gatherings or meal prep for the week ahead. Whether you’re hosting a summer barbecue or simply looking for a healthy snack, this Mango Jícama Chopped Salad is sure to impress and leave everyone craving more!

Ingredients

  • 0.5  cucumber seedless cut into 2- by 1/4-inch sticks
  • teaspoon garlic minced
  • tablespoons honey 
  • pound jicama peeled chopped
  • 0.3 cup juice of lime fresh
  •  mangos pitted peeled coarsely chopped
  • cups napa cabbage sliced
  • 0.3 cup olive oil 
  • cup pumpkin seeds salted toasted
  • tablespoon sherry vinegar 
  • 1.5 pounds the of 1 cos lettuce 

Equipment

  • whisk
  • ziploc bags

Directions

  1. Whisk together juice, honey, vinegar, and garlic.
  2. Add oil in a slow stream, whisking until emulsified. Season with salt and pepper.
  3. Toss together jícama, mangoes, cabbage, romaine, and cucumber with dressing to taste.
  4. Serve salad sprinkled with pumpkin seeds.
  5. · Dressing may be made 1 day ahead and chilled, covered.· You can prepare salad ingredients 1 day ahead and keep in separate sealed plastic bags, chilled.

Nutrition Facts

Calories198kcal
Protein9.07%
Fat47.55%
Carbs43.38%

Properties

Glycemic Index
23.88
Glycemic Load
6.44
Inflammation Score
-10
Nutrition Score
21.791739132093%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Eriodictyol
0.17mg
Hesperetin
0.68mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.07mg
Kaempferol
0.1mg
Myricetin
0.05mg
Quercetin
1.93mg

Nutrients percent of daily need

Calories:197.58kcal
9.88%
Fat:11.26g
17.33%
Saturated Fat:1.74g
10.86%
Carbohydrates:23.11g
7.7%
Net Carbohydrates:16.75g
6.09%
Sugar:14.39g
15.99%
Cholesterol:0mg
0%
Sodium:13.8mg
0.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.83g
9.67%
Vitamin A:8094.98IU
161.9%
Vitamin K:109.52µg
104.3%
Vitamin C:44.49mg
53.92%
Folate:174.06µg
43.52%
Manganese:0.64mg
32.18%
Fiber:6.36g
25.43%
Magnesium:78.27mg
19.57%
Potassium:556.05mg
15.89%
Phosphorus:156.36mg
15.64%
Vitamin E:2.04mg
13.6%
Copper:0.26mg
12.81%
Vitamin B6:0.24mg
12.11%
Iron:2.18mg
12.09%
Vitamin B1:0.13mg
8.53%
Vitamin B2:0.13mg
7.61%
Zinc:1.08mg
7.22%
Calcium:71.42mg
7.14%
Vitamin B3:1.28mg
6.38%
Vitamin B5:0.45mg
4.53%
Selenium:2.13µg
3.04%
Source:Epicurious