Watercress and Mango Salad

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

Suggestions


Welcome to the vibrant and refreshing world of our Watercress and Mango Salad! This delightful dish is not only a feast for the eyes but also a celebration of flavors and textures that will tantalize your taste buds. Imagine the crispness of tender watercress mingling beautifully with the sweetness of ripe mango, creating the perfect balance between freshness and sweetness. With every bite, you’ll experience a delightful crunch from the Napa cabbage and the bright, fragrant notes from torn basil, cilantro, and mint leaves.

What makes this salad even more enticing is its versatility. Whether served as a stunning side dish at a summer barbecue, a light antipasti on a party platter, or as a quick and healthy snack, it’s sure to impress. Plus, it comes together in just 45 minutes and is completely gluten-free and dairy-free, making it suitable for a variety of dietary preferences.

The zingy dressing, made with delicious Asian flavors, including fish sauce and sesame oil, adds a savory complexity that perfectly complements the fresh ingredients. And let’s not forget the excitement of that hint of heat from the added hot sauce! This salad is all about freshness, flavor, and flair, making it a must-try for anyone looking to elevate their culinary experience. Dive into this wonderfully colorful dish and let it transport you to a realm of delightful tastes!

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