Watercress and Mango Salad

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

Suggestions


Looking for a fresh and vibrant dish that’s perfect for any occasion? Look no further than our Watercress and Mango Salad! This delightful salad combines the peppery bite of fresh watercress with the sweet, succulent flavor of ripe mango, resulting in a beautifully balanced dish that’s as nutritious as it is delicious.

This gluten-free and dairy-free recipe is not only quick to prepare but also packs a punch with its variety of herbs and bright ingredients. Imagine the aromatic fragrance of torn basil and mint mingling with the tangy dressing made from fresh lime juice and Asian fish sauce, all enhanced by a hint of heat from Tabasco. Each bite bursts with flavor, making it an enticing starter, a refreshing side dish, or even a satisfying snack.

With its vibrant colors and contrasting textures—from the crunch of Napa cabbage to the juiciness of mango slices—this salad is truly a feast for the senses. It’s perfect for summer picnics, elegant dinners, or simply to impress your family and friends. Plus, at just 229 calories per serving, you can indulge guilt-free!

Elevate your salad game and serve up this Watercress and Mango Salad. Your taste buds will thank you!

Ingredients

  • tablespoon asian fish sauce 
  • 0.3 cup torn basil leaves fresh
  • 0.5 cup coarsely carrot grated
  • 0.3 cup torn cilantro leaves fresh
  • dashes hot sauce such as tabasco 
  • 0.3 cup juice of lime fresh
  • pound firm-ripe mango pitted peeled cut into 1/2-inch dice
  • 0.3 cup torn mint leaves fresh
  • 1.8 cups napa cabbage thinly sliced (from 1 head)
  • 1.5 tablespoons asian 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