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’s perfect for any occasion? Look no further than this delightful Spinach-Mango Salad! Bursting with flavor and packed with nutrients, this salad is not only vegetarian but also vegan, gluten-free, and dairy-free, making it an ideal choice for a variety of dietary preferences.

In just 10 minutes, you can whip up a colorful medley of baby spinach leaves, juicy mangoes, and sweet golden raisins, all tossed together with a zesty dressing that combines the richness of canola oil, the tang of cider vinegar, and the sweetness of peach or apricot preserves. The addition of thinly sliced red onion adds a subtle crunch and a hint of sharpness, perfectly balancing the sweetness of the fruit.

This Spinach-Mango Salad is versatile enough to serve as a side dish, antipasti, starter, or even a light snack. With only 135 calories per serving, it’s a guilt-free way to indulge in a delicious and satisfying meal. Whether you’re hosting a summer barbecue, preparing a picnic, or simply looking for a quick and healthy option, this salad is sure to impress your guests and tantalize your taste buds. Dive into this refreshing dish and enjoy the perfect blend of flavors and textures!

Ingredients

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

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%