Spicy Broccoli-Mango Salad

Vegetarian
Gluten Free
Dairy Free
Health score
16%
Spicy Broccoli-Mango Salad
25 min.
6
182kcal

Suggestions


Are you ready to elevate your salad game with a burst of flavor and vibrant colors? Introducing the Spicy Broccoli-Mango Salad, a delightful dish that perfectly balances the crunch of fresh broccoli with the sweetness of ripe mangoes. This vegetarian, gluten-free, and dairy-free recipe is not only a feast for the eyes but also a healthy addition to any meal.

In just 25 minutes, you can whip up this refreshing side dish that serves six, making it ideal for gatherings or a simple family dinner. The unique combination of ingredients creates a symphony of tastes, with the spicy kick from cayenne pepper complementing the natural sweetness of mangoes. The pecans add a satisfying crunch, while the creamy dressing ties everything together beautifully.

Whether you're looking for a starter, a snack, or a vibrant antipasti option, this salad is versatile enough to fit any occasion. With only 182 calories per serving, you can indulge guilt-free while enjoying a nutritious dish packed with vitamins and minerals. So, grab your bowl and frying pan, and let’s get cooking! Your taste buds will thank you for this deliciously spicy and sweet experience.

Ingredients

  • teaspoons sugar 
  • 0.3 teaspoon ground pepper red (cayenne)
  • 0.5 cup cashew pieces 
  • 12 oz creme de cassis yoplait®
  • 0.3 cup mayonnaise light
  • tablespoon apple cider vinegar 
  • 0.1 teaspoon salt 
  • cups broccoli florets fresh (1 small bunch)
  • 1.5 cups mangos diced ripe peeled
  • 0.3 cup onion red finely chopped

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Lightly spray 8-inch skillet with cooking spray.
  2. Add sugar and ground red pepper; mix well. Stir in pecans. Cook over low heat, stirring occasionally, until sugar mixture is melted and pecans are coated.
  3. Remove from heat; set aside to cool.
  4. In small bowl, mix dressing ingredients with wire whisk until smooth. In large bowl, mix salad ingredients.
  5. Add dressing to salad; toss gently to mix. Just before serving, stir in pecans. Cover and refrigerate any remaining salad.

Nutrition Facts

Calories182kcal
Protein9.33%
Fat36.52%
Carbs54.15%

Properties

Glycemic Index
46.34
Glycemic Load
6.59
Inflammation Score
-8
Nutrition Score
16.509130477905%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Luteolin
0.62mg
Isorhamnetin
0.33mg
Kaempferol
6.01mg
Myricetin
0.07mg
Quercetin
3.83mg

Nutrients percent of daily need

Calories:182.24kcal
9.11%
Fat:7.94g
12.22%
Saturated Fat:1.4g
8.72%
Carbohydrates:26.51g
8.84%
Net Carbohydrates:23.38g
8.5%
Sugar:18.52g
20.58%
Cholesterol:1.99mg
0.66%
Sodium:185.34mg
8.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.56g
9.13%
Vitamin C:83.27mg
100.93%
Vitamin K:89.52µg
85.26%
Manganese:0.39mg
19.41%
Vitamin A:962.29IU
19.25%
Folate:70.05µg
17.51%
Copper:0.33mg
16.46%
Magnesium:53.18mg
13.29%
Fiber:3.12g
12.49%
Phosphorus:123.82mg
12.38%
Vitamin B6:0.24mg
11.85%
Potassium:397.61mg
11.36%
Vitamin E:1.36mg
9.05%
Iron:1.41mg
7.84%
Vitamin B1:0.12mg
7.68%
Zinc:1.03mg
6.88%
Vitamin B2:0.11mg
6.69%
Selenium:4.67µg
6.66%
Vitamin B5:0.62mg
6.24%
Calcium:49.63mg
4.96%
Vitamin B3:0.89mg
4.45%