Watercress and Mango Salad

Gluten Free
Dairy Free
Health score
18%
Watercress and Mango Salad
45 min.
4
229kcal

Suggestions


Discover the vibrant flavors of our Watercress and Mango Salad, a delightful celebration of fresh and wholesome ingredients! This gluten-free and dairy-free dish is perfect for those seeking a light yet satisfying side or starter. With its refreshing combination of succulent mango, crisp Napa cabbage, and peppery watercress, this salad brings a burst of color and nutrition to your table.

The marriage of tropical mango and fragrant herbs like basil, cilantro, and mint creates a symphony of taste that dances on your palate. The addition of Asian fish sauce and sesame oil lends an umami richness, while the lime juice and hot sauce provide a zesty kick. Each bite is a delightful journey through textures and flavors, making it an ideal dish for summer gatherings or casual snacking.

In just 45 minutes, you can whip up this enticing salad that serves four, boasting only 229 calories per serving. Whether you're hosting a dinner party, looking for a healthy option to accompany your main course, or simply craving a nutritious snack, this Watercress and Mango Salad is sure to impress. Enjoy the fresh, bold flavors that will leave you feeling satisfied and inspired!

Ingredients

  • tablespoon fish sauce 
  • 0.3 cup basil fresh
  • 0.5 cup carrots grated
  • 0.3 cup cilantro leaves fresh
  • dashes hot sauce 
  • 0.3 cup juice of lime fresh
  • pound mangos pitted peeled cut into 1/2-inch dice
  • 0.3 cup mint leaves fresh
  • 1.8 cups napa cabbage thinly sliced (from 1 head)
  • 1.5 tablespoons sesame oil 
  • tablespoons sugar 
  • tablespoons vegetable oil 
  • cups watercress loosely packed
  • servings pepper white freshly ground to taste

Equipment

  • bowl
  • whisk

Directions

  1. Whisk together all dressing ingredients in a small bowl, then whisk in salt to taste.
  2. Gently toss all salad ingredients together in a bowl.
  3. Add just enough dressing to coat, then serve immediately.

Nutrition Facts

Calories229kcal
Protein5.4%
Fat46.6%
Carbs48%

Properties

Glycemic Index
83.67
Glycemic Load
12.92
Inflammation Score
-10
Nutrition Score
21.073912915976%

Flavonoids

Cyanidin
0.11mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.95mg
Eriodictyol
1.2mg
Hesperetin
1.64mg
Naringenin
0.06mg
Apigenin
0.17mg
Luteolin
0.41mg
Kaempferol
11.87mg
Myricetin
0.19mg
Quercetin
15.94mg

Nutrients percent of daily need

Calories:228.98kcal
11.45%
Fat:12.75g
19.62%
Saturated Fat:1.94g
12.14%
Carbohydrates:29.56g
9.85%
Net Carbohydrates:25.78g
9.37%
Sugar:23.29g
25.87%
Cholesterol:0mg
0%
Sodium:392.5mg
17.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.32g
6.65%
Vitamin K:171.28µg
163.12%
Vitamin A:5907.34IU
118.15%
Vitamin C:79.58mg
96.46%
Folate:91.52µg
22.88%
Manganese:0.44mg
21.8%
Vitamin B6:0.33mg
16.65%
Vitamin E:2.38mg
15.84%
Potassium:547.09mg
15.63%
Fiber:3.78g
15.11%
Calcium:124.13mg
12.41%
Copper:0.23mg
11.33%
Magnesium:42.65mg
10.66%
Vitamin B2:0.15mg
8.76%
Vitamin B1:0.11mg
7.32%
Phosphorus:71.05mg
7.1%
Vitamin B3:1.35mg
6.77%
Iron:0.98mg
5.46%
Vitamin B5:0.5mg
5.02%
Selenium:1.89µg
2.7%
Zinc:0.37mg
2.44%
Source:Epicurious