Spicy Broccoli-Mango Salad

Vegetarian
Gluten Free
Health score
18%
Spicy Broccoli-Mango Salad
25 min.
6
185kcal

Suggestions


Are you ready to elevate your salad game with a burst of flavor and nutrition? Introducing the Spicy Broccoli-Mango Salad, a delightful dish that perfectly balances the crunch of fresh broccoli with the sweetness of ripe mangoes. This vibrant salad is not only vegetarian and gluten-free, but it also comes together in just 25 minutes, making it an ideal choice for busy weeknights or as a stunning side dish for your next gathering.

The combination of spicy cayenne pepper and the creamy texture of light mayonnaise creates a dressing that tantalizes the taste buds, while the pecans add a satisfying crunch. With each bite, you'll experience a medley of flavors that are both refreshing and invigorating. This salad is versatile enough to serve as an antipasti, starter, or even a snack, making it a fantastic addition to any meal.

At just 185 calories per serving, you can indulge guilt-free while enjoying a dish packed with nutrients. Whether you're looking to impress guests at a dinner party or simply want to treat yourself to a healthy and delicious meal, the Spicy Broccoli-Mango Salad is sure to become a favorite in your recipe repertoire. So grab your ingredients and get ready to whip up this colorful, mouthwatering salad that will leave everyone asking for seconds!

Ingredients

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

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

Calories185kcal
Protein10.74%
Fat49.94%
Carbs39.32%

Properties

Glycemic Index
46.97
Glycemic Load
6.39
Inflammation Score
-8
Nutrition Score
17.299130476039%

Flavonoids

Cyanidin
0.93mg
Delphinidin
0.61mg
Pelargonidin
0.01mg
Catechin
1.31mg
Epigallocatechin
0.46mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.19mg
Luteolin
0.62mg
Isorhamnetin
0.33mg
Kaempferol
6.01mg
Myricetin
0.07mg
Quercetin
3.83mg

Nutrients percent of daily need

Calories:185.47kcal
9.27%
Fat:11.01g
16.94%
Saturated Fat:2.26g
14.11%
Carbohydrates:19.51g
6.5%
Net Carbohydrates:15.95g
5.8%
Sugar:13.32g
14.8%
Cholesterol:9.36mg
3.12%
Sodium:203.33mg
8.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.33g
10.66%
Vitamin C:83.59mg
101.32%
Vitamin K:86.26µg
82.15%
Manganese:0.58mg
28.82%
Vitamin A:1023.04IU
20.46%
Folate:73.15µg
18.29%
Fiber:3.56g
14.24%
Phosphorus:136.79mg
13.68%
Potassium:447.8mg
12.79%
Calcium:117.19mg
11.72%
Vitamin B2:0.2mg
11.69%
Vitamin B6:0.23mg
11.38%
Copper:0.19mg
9.64%
Magnesium:38mg
9.5%
Vitamin E:1.41mg
9.41%
Vitamin B1:0.14mg
9.37%
Vitamin B5:0.82mg
8.23%
Zinc:1.08mg
7.2%
Selenium:4.09µg
5.84%
Iron:0.9mg
5.01%
Vitamin B3:0.92mg
4.58%
Vitamin B12:0.21µg
3.5%