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Beet Salad with Mango
Beets' distinctive earthy flavour is enhanced here by roasting. Beets are an excellent source of potassium and vitamin A.
Ingredients
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5 |
beetroots |
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650 g |
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2 tbsp |
olive oil |
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30 mL |
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salt to taste |
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ground pepper to taste |
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2 |
mangoes |
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600 g |
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1/4 cup |
rice vinegar |
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65 mL |
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1 tsp |
sugar |
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4 g |
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1 |
shallots, finely chopped |
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40 g |
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1 tbsp |
fresh tarragon, chopped |
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2 g |
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aluminum foil |
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parchment paper |
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Method
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Preheat the oven to 205°C/400°F or the outdoor grill.
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Prepare the beets. Place a sheet of parchment
paper on top of a similarly sized piece of aluminum foil, then place the beets in the centre of the parchment paper. Drizzle with oil, then add salt and pepper to taste. Fold the aluminum foil / parchment paper over the beets to enclose them, then place the packet on a baking sheet and roast it in the middle of the oven for about 1 h. The beets can be pierced, through the foil on the top of the packet, to check for doneness. Alternatively, the beets may be cooked on an outdoor grill.
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Remove the beets from the oven, let them cool down about 10 min, then rub off the skins and discard them. Cut the beets into small cubes of about 7 mm and put them in a salad bowl or on a platter.
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Cut the mangoes in half without peeling them, slicing them near, and on each side of the large oval pit. Using a knife, make check pattern incisions (about 1 cm wide) in the flesh without cutting through the skin. Gently press the scored halves to turn them inside out, then cut off the cubes of fruit from the peel. Peel and trim the rest of the fruit off the pit. Add the mango cubes to the beets, but without tossing them together (otherwise the whole salad will turn red).
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Pour the vinegar in a small bowl. Season with salt and pepper to taste, add the sugar, then whisk to combine. Finely chop the shallot, add it to the bowl then pour the vinaigrette over the salad. Garnish with the chopped tarragon and serve.
Remarks
Beets can be cooked up to 5 days in advance.
Claims
- Free :
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Cholesterol, Trans Fat
- Low :
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Saturated Fat, Sodium
- Source of :
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Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin K, Zinc
- Good source of :
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Fibre, Magnesium, Manganese, Vitamin E
- Excellent source of :
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Folacin, Potassium, Vitamin C
- Diet-related health claims :
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Artery-healthy, Heart-healthy
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (240g)
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Amount
% DV*
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* DV = Daily Value
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Calories
190
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Fat
7 g
11 %
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Saturated 1 g + Trans 0 g
5 %
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Cholesterol
0 mg
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Sodium
85 mg
4 %
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Carbohydrate
31 g
10 %
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Fibre
4 g
16 %
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Sugars
23 g
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Protein
3 g
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Vitamin A
10 %
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Vitamin C
60 %
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Calcium
4 %
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Iron
10 %
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More info
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