Strawberry Mango Salad

Vegetarian
Gluten Free
Health score
40%
Strawberry Mango Salad
10 min.
4
245kcal

Suggestions


Welcome to a delightful culinary experience with our refreshing Strawberry Mango Salad! This vibrant dish is not only a feast for the eyes but also a celebration of flavors that will tantalize your taste buds. Perfectly suited for vegetarians and gluten-free diets, this salad is a versatile addition to any meal, whether you're looking for a light lunch, a side dish, or even a main course.

Imagine the sweet, juicy strawberries and succulent mango chunks mingling with crisp mixed salad greens, creating a symphony of textures and tastes. The addition of thinly sliced red onion adds a subtle zing, while the toasted pecans provide a satisfying crunch that elevates this salad to a whole new level. And let’s not forget the creamy Greek yogurt dressing, which ties all the ingredients together with its luscious consistency and delightful flavor.

Ready in just 10 minutes, this Strawberry Mango Salad is not only quick to prepare but also packed with nutrients, making it a guilt-free indulgence at only 245 calories per serving. Whether you're hosting a summer gathering or simply treating yourself to a healthy meal, this salad is sure to impress. So grab your blender and get ready to whip up a dish that’s as delicious as it is nutritious!

Ingredients

  • oz strawberry yogurt fat free
  • 0.5 cup strawberries fresh
  • 0.3 teaspoon poppy seeds 
  • cups the salad mixed
  • 1.5 cups strawberries fresh halved sliced
  • cup textured vegetable protein 
  • 0.3 cup onion red separated thinly sliced
  • 0.5 cup cashew pieces toasted

Equipment

  • blender

Directions

  1. In blender, place dressing ingredients. Cover; blend on high speed about 15 seconds or until smooth.
  2. On 4 salad plates, arrange salad greens, strawberries, mango and red onion.
  3. Pour dressing over salads; sprinkle with pecans.

Nutrition Facts

Calories245kcal
Protein27.2%
Fat27.85%
Carbs44.95%

Properties

Glycemic Index
34.3
Glycemic Load
2.94
Inflammation Score
-7
Nutrition Score
13.660869619121%

Flavonoids

Cyanidin
1.21mg
Petunidin
0.08mg
Delphinidin
0.22mg
Malvidin
0.01mg
Pelargonidin
17.89mg
Peonidin
0.04mg
Catechin
2.24mg
Epigallocatechin
0.56mg
Epicatechin
0.3mg
Epicatechin 3-gallate
0.11mg
Epigallocatechin 3-gallate
0.08mg
Naringenin
0.19mg
Isorhamnetin
0.5mg
Kaempferol
0.43mg
Myricetin
0.03mg
Quercetin
2.83mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:244.81kcal
12.24%
Fat:7.8g
12%
Saturated Fat:1.5g
9.36%
Carbohydrates:28.32g
9.44%
Net Carbohydrates:22.28g
8.1%
Sugar:15.02g
16.69%
Cholesterol:3.83mg
1.28%
Sodium:44.01mg
1.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.14g
34.27%
Vitamin C:57.08mg
69.19%
Manganese:0.66mg
32.92%
Iron:4.35mg
24.17%
Fiber:6.04g
24.16%
Copper:0.43mg
21.27%
Phosphorus:174mg
17.4%
Magnesium:64.7mg
16.17%
Calcium:150.61mg
15.06%
Vitamin A:703.62IU
14.07%
Potassium:411mg
11.74%
Folate:45.56µg
11.39%
Vitamin B6:0.16mg
8.08%
Zinc:1.19mg
7.94%
Vitamin B2:0.13mg
7.92%
Vitamin B1:0.11mg
7.31%
Vitamin K:7.12µg
6.78%
Selenium:3.81µg
5.45%
Vitamin B3:0.79mg
3.96%
Vitamin B12:0.22µg
3.69%
Vitamin B5:0.31mg
3.14%
Vitamin E:0.36mg
2.39%