Pineapple and Orange Salad with Toasted Coconut

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
31%
Pineapple and Orange Salad with Toasted Coconut
23 min.
8
195kcal

Suggestions


Looking for a refreshing and vibrant dish that perfectly balances sweetness and tang? Look no further than our Pineapple and Orange Salad with Toasted Coconut! This delightful salad is not only a feast for the eyes but also a burst of tropical flavors that will transport you to a sunny paradise with every bite.

Imagine the juicy, succulent pieces of pineapple and the zesty orange sections mingling together, enhanced by the bright notes of fresh lime juice and grated lime rind. The addition of sliced kiwifruit adds a unique twist, while the pomegranate arils provide a pop of color and a delightful crunch. To top it all off, we sprinkle toasted coconut, which adds a rich, nutty flavor and a satisfying texture that elevates this dish to a whole new level.

This salad is not only a delicious side dish but also a versatile option for antipasti, starters, or even a light snack. Plus, it caters to a variety of dietary preferences, being vegetarian, vegan, gluten-free, and dairy-free. With just 23 minutes of preparation time, you can whip up this healthy and colorful salad that serves eight, making it perfect for gatherings or family meals.

Indulge in this tropical delight that is as nutritious as it is delicious, and let the flavors of the season shine through in every serving!

Ingredients

  • 0.1 teaspoon ground pepper red
  •  kiwifruit peeled sliced
  • tablespoon juice of lime fresh
  • teaspoon lime rind grated
  • tablespoon orange juice fresh
  • cups orange sections ( 4 oranges)
  • pound pineapple peeled cut into 1-inch cubes
  • 0.5 cup pomegranate arils 
  • 0.5 cup coconut or sweetened divided flaked toasted

Equipment

  • bowl

Directions

  1. Combine first 4 ingredients in a medium bowl.
  2. Combine rind and next 3 ingredients (through pepper) in a small bowl. Gently stir lime mixture into fruit mixture; cover and chill.
  3. Just before serving, stir 1/4 cup coconut into pineapple mixture.
  4. Sprinkle with 1/4 cup coconut.

Nutrition Facts

Calories195kcal
Protein4.64%
Fat8.97%
Carbs86.39%

Properties

Glycemic Index
42.1
Glycemic Load
21.13
Inflammation Score
-7
Nutrition Score
17.105217394621%

Flavonoids

Catechin
0.04mg
Epigallocatechin
0.02mg
Epicatechin
0.13mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.04mg
Hesperetin
12.79mg
Naringenin
6.96mg
Luteolin
0.44mg
Kaempferol
0.53mg
Myricetin
0.09mg
Quercetin
0.55mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:195.27kcal
9.76%
Fat:2.15g
3.3%
Saturated Fat:1.46g
9.11%
Carbohydrates:46.48g
15.49%
Net Carbohydrates:39.9g
14.51%
Sugar:34.21g
38.02%
Cholesterol:0mg
0%
Sodium:20.06mg
0.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.5g
4.99%
Vitamin C:169.1mg
204.97%
Manganese:2.22mg
111.13%
Fiber:6.58g
26.33%
Vitamin K:21.65µg
20.61%
Copper:0.36mg
18.21%
Folate:71.09µg
17.77%
Vitamin B1:0.24mg
16.06%
Vitamin B6:0.32mg
16.02%
Potassium:469.44mg
13.41%
Magnesium:43.38mg
10.85%
Vitamin B3:1.51mg
7.55%
Vitamin B5:0.73mg
7.32%
Calcium:65.64mg
6.56%
Vitamin B2:0.11mg
6.44%
Vitamin A:290.69IU
5.81%
Vitamin E:0.79mg
5.29%
Iron:0.93mg
5.18%
Phosphorus:49.68mg
4.97%
Zinc:0.44mg
2.96%
Selenium:1.46µg
2.08%
Source:My Recipes