Tomato-and-Mango Salad with Curry-Orange Vinaigrette

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
11%
Tomato-and-Mango Salad with Curry-Orange Vinaigrette
45 min.
6
170kcal

Suggestions


Welcome to a vibrant culinary adventure with our refreshing Tomato-and-Mango Salad featuring a delightful Curry-Orange Vinaigrette! This dish is an exquisite blend of the sweet and tropical flavors of ripe mangoes and juicy tomatoes, perfect for those warm days when you crave something light yet satisfying.

Imagine biting into succulent mango strips that complement the hearty, robust tomatoes, all while being gently tossed in a tangy, aromatic dressing that brightens every bite. The unique twist of curry powder paired with freshly squeezed orange juice creates a symphony of flavors that will surprise and delight your taste buds!

Not only is this salad a vibrant explosion of colors and textures, but it is also incredibly versatile. Whether you’re serving it as a refreshing starter, a side dish for your grilled favorites, or a nutritious snack, this dish fits seamlessly into a variety of meals. Plus, it's vegan, gluten-free, and dairy-free, making it a fantastic option for all dietary preferences.

Ready in just 45 minutes and bursting with nutrients, each serving holds only 170 calories, allowing you to savor deliciousness without the guilt. Gather your ingredients, follow our simple steps, and treat yourself and your loved ones to this delightful salad that embodies the essence of summer!

Ingredients

  • teaspoon curry powder 
  • pounds mangoes pitted peeled cut into 1/2-inch-thick strips
  • tablespoon mint leaves thinly sliced
  • cups orange juice fresh ( 6 oranges)
  • 0.1 teaspoon salt 
  • 1.5 pounds tomatoes cored cut into 3/4-inch-thick wedges
  • tablespoon vegetable oil 

Equipment

  • sauce pan

Directions

  1. Bring the orange juice to a boil in a medium saucepan. Reduce the heat to medium, and cook until reduced to 1/2 cup (about 25 minutes).
  2. Remove from heat. Stir in oil, curry powder, and salt. Cool to room temperature.
  3. Divide the tomato wedges and mango strips evenly among 6 salad plates.
  4. Drizzle evenly with dressing; sprinkle with mint.

Nutrition Facts

Calories170kcal
Protein6.24%
Fat15.98%
Carbs77.78%

Properties

Glycemic Index
24.46
Glycemic Load
16.03
Inflammation Score
-9
Nutrition Score
15.530434836512%

Flavonoids

Cyanidin
0.15mg
Delphinidin
0.03mg
Pelargonidin
0.03mg
Catechin
2.6mg
Eriodictyol
0.4mg
Hesperetin
9.96mg
Naringenin
2.54mg
Apigenin
0.06mg
Luteolin
0.14mg
Kaempferol
0.18mg
Myricetin
0.28mg
Quercetin
0.86mg

Nutrients percent of daily need

Calories:170.03kcal
8.5%
Fat:3.29g
5.06%
Saturated Fat:0.55g
3.41%
Carbohydrates:36.01g
12%
Net Carbohydrates:31.88g
11.59%
Sugar:30.65g
34.06%
Cholesterol:0mg
0%
Sodium:56.89mg
2.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.89g
5.78%
Vitamin C:112.21mg
136.01%
Vitamin A:2784.58IU
55.69%
Folate:108.29µg
27.07%
Potassium:697.99mg
19.94%
Vitamin K:19.89µg
18.95%
Fiber:4.12g
16.49%
Vitamin B6:0.31mg
15.43%
Vitamin E:2.26mg
15.1%
Copper:0.28mg
13.83%
Manganese:0.26mg
13.02%
Vitamin B1:0.16mg
10.68%
Vitamin B3:2.04mg
10.21%
Magnesium:38.2mg
9.55%
Phosphorus:64.21mg
6.42%
Vitamin B2:0.11mg
6.29%
Vitamin B5:0.56mg
5.59%
Iron:0.86mg
4.75%
Calcium:40.71mg
4.07%
Zinc:0.39mg
2.62%
Selenium:1.05µg
1.5%
Source:My Recipes