Raspberry & mango salad

Gluten Free
Dairy Free
Health score
6%
Raspberry & mango salad
10 min.
4
223kcal

Suggestions


Are you looking for a refreshing dish that embodies the essence of summer? Look no further than our delicious Raspberry & Mango Salad! This vibrant side dish combines the tropical sweetness of ripe mango with the tartness of fresh raspberries, creating a delightful explosion of flavors in every bite.

Perfectly gluten-free and dairy-free, this salad is a fantastic option for anyone looking to enjoy a healthy yet indulgent treat. It's incredibly quick and easy to prepare, making it an ideal choice for busy weeknights or spontaneous gatherings. In just 10 minutes, you can whip up this colorful masterpiece that not only pleases the palate but also impresses the eyes.

The star of this salad is the homemade cranberry syrup that adds a touch of elegance and sweetness without overwhelming the fresh fruit. Layered with scoops of creamy vanilla ice cream or yogurt, it's versatile enough to be served as an antipasti, a refreshing starter, or even a light snack. With only 223 calories per serving, you can indulge guilt-free while enjoying the delightful interplay of flavors and textures.

So grab your ingredients, and let’s create a deliciously satisfying Raspberry & Mango Salad that will have everyone coming back for more. Get ready to bask in the vibrant hues and delightful taste of this scrumptious dish!

Ingredients

  • 200 ml 1/4 cup dried cranberry (juice sweetened if possible) 
  • tbsp sugar 
  • large mangos ripe
  • 150 raspberries 
  • servings whipped cream 

Equipment

  • bowl
  • frying pan

Directions

  1. In a small pan, bring the cranberry juice and sugar to a rolling boil, then remove from the heat and leave to cool.
  2. Meanwhile, peel and thinly slice the mango, then tip into a large bowl with the raspberries.
  3. Pour the cranberry syrup over, then spoon into bowls.
  4. Serve with scoops of ice cream or spoonfuls of yogurt.

Nutrition Facts

Calories223kcal
Protein5.83%
Fat30.07%
Carbs64.1%

Properties

Glycemic Index
66.21
Glycemic Load
19.05
Inflammation Score
-7
Nutrition Score
8.9195651645246%

Flavonoids

Cyanidin
17.22mg
Petunidin
0.12mg
Delphinidin
0.51mg
Malvidin
0.05mg
Pelargonidin
0.38mg
Peonidin
0.05mg
Catechin
1.38mg
Epigallocatechin
0.17mg
Epicatechin
1.32mg
Epigallocatechin 3-gallate
0.2mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.05mg
Myricetin
0.03mg
Quercetin
0.39mg

Nutrients percent of daily need

Calories:223.32kcal
11.17%
Fat:7.78g
11.97%
Saturated Fat:4.54g
28.38%
Carbohydrates:37.31g
12.44%
Net Carbohydrates:33.53g
12.19%
Sugar:32.2g
35.78%
Cholesterol:29.04mg
9.68%
Sodium:54.79mg
2.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.39g
6.79%
Vitamin C:34.03mg
41.25%
Vitamin A:874.23IU
17.48%
Fiber:3.78g
15.12%
Manganese:0.29mg
14.46%
Vitamin B2:0.2mg
11.91%
Vitamin E:1.63mg
10.88%
Calcium:103.86mg
10.39%
Phosphorus:94.37mg
9.44%
Potassium:316.14mg
9.03%
Folate:33.96µg
8.49%
Vitamin K:8.02µg
7.64%
Vitamin B6:0.14mg
7.08%
Copper:0.14mg
6.8%
Magnesium:25.87mg
6.47%
Vitamin B5:0.61mg
6.09%
Zinc:0.71mg
4.75%
Vitamin B12:0.26µg
4.29%
Vitamin B1:0.06mg
3.89%
Vitamin B3:0.7mg
3.48%
Iron:0.54mg
2.98%
Selenium:1.64µg
2.35%