Mango Jícama Chopped Salad

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

Suggestions


If you're craving a refreshing, light, and vibrant salad that’s packed with bold flavors, this Mango Jícama Chopped Salad is the perfect choice! With a delightful combination of sweet mangoes, crisp jícama, and crunchy Napa cabbage, this dish is a celebration of textures and tastes. The tangy lime juice and honey dressing adds the perfect touch of sweetness and acidity, balancing out the freshness of the vegetables. Topped with toasted salted pumpkin seeds, every bite offers a satisfying crunch. Plus, this salad is completely vegetarian, gluten-free, and dairy-free, making it a great option for a variety of dietary preferences.

Whether you’re serving it as a side dish, a starter, or even a light snack, this salad is sure to impress. The preparation is incredibly simple, and you can make the dressing and chop the veggies the day before, saving time on the day of serving. The natural sweetness from the mangoes pairs beautifully with the mild crunch of jícama, while the bold flavors of the garlic, lime, and vinegar in the dressing elevate the salad to another level. Ready in just an hour, this vibrant salad is not only easy to make, but it also brings a burst of color to your table. Perfect for summer gatherings or any occasion where you want to wow your guests with something fresh and delicious!

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