Spinach-Mango Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
10%
Spinach-Mango Salad
10 min.
6
135kcal

Suggestions


Looking for a vibrant and refreshing dish that perfectly balances flavors and textures? Look no further than this delightful Spinach-Mango Salad! Bursting with the sweetness of ripe mangoes and the crunch of fresh baby spinach, this salad is not only a feast for the eyes but also a treat for your taste buds. Whether you're serving it as a side dish, an antipasti, or a light snack, this salad is sure to impress your guests and elevate any meal.

What makes this recipe even more appealing is its versatility. It's vegetarian, vegan, gluten-free, and dairy-free, making it an excellent choice for a variety of dietary preferences. In just 10 minutes, you can whip up a dish that serves six, making it perfect for gatherings or meal prep for the week ahead. The combination of the tangy dressing, made with canola oil, cider vinegar, and peach preserves, complements the earthy spinach and sweet mango beautifully, while the red onion adds a subtle bite and the golden raisins provide a delightful pop of sweetness.

With only 135 calories per serving, this Spinach-Mango Salad is a guilt-free indulgence that you can enjoy any time of the day. So grab your ingredients and get ready to create a colorful, nutritious salad that will leave everyone asking for seconds!

Ingredients

  • tablespoon canola oil 
  • tablespoons apple cider vinegar 
  • 0.3 cup apricot preserves 
  • 0.5 teaspoon salt 
  • oz baby spinach 
  • cups mangos 
  • 0.5 cup onion red very thinly sliced
  • 0.5 cup golden raisins 

Equipment

  • bowl
  • whisk

Directions

  1. In small bowl, beat oil, vinegar, preserves and salt with wire whisk or fork until blended.
  2. In large bowl, toss remaining ingredients.
  3. Pour dressing over spinach mixture, tossing gently to coat.

Nutrition Facts

Calories135kcal
Protein5.2%
Fat16.83%
Carbs77.97%

Properties

Glycemic Index
34.57
Glycemic Load
9.41
Inflammation Score
-9
Nutrition Score
14.31695663929%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.99mg
Epicatechin
0.04mg
Apigenin
0.01mg
Luteolin
0.22mg
Isorhamnetin
0.67mg
Kaempferol
2.26mg
Myricetin
0.14mg
Quercetin
4.16mg

Nutrients percent of daily need

Calories:134.83kcal
6.74%
Fat:2.75g
4.23%
Saturated Fat:0.27g
1.66%
Carbohydrates:28.64g
9.55%
Net Carbohydrates:26.39g
9.6%
Sugar:21.1g
23.44%
Cholesterol:0mg
0%
Sodium:224.23mg
9.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.91g
3.82%
Vitamin K:141.38µg
134.65%
Vitamin A:3280.65IU
65.61%
Vitamin C:30.52mg
36.99%
Folate:81.68µg
20.42%
Manganese:0.36mg
18.08%
Potassium:374.01mg
10.69%
Vitamin E:1.51mg
10.09%
Fiber:2.25g
9.01%
Vitamin B6:0.18mg
8.92%
Magnesium:34.24mg
8.56%
Copper:0.16mg
8.03%
Iron:1.18mg
6.54%
Vitamin B2:0.1mg
6.12%
Calcium:46.69mg
4.67%
Phosphorus:40.15mg
4.01%
Vitamin B3:0.73mg
3.66%
Vitamin B1:0.04mg
2.97%
Zinc:0.27mg
1.81%
Vitamin B5:0.16mg
1.63%
Selenium:1.03µg
1.48%