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Avocado and Mango Salad

25 Reviews
96% would make this recipe again

Mango and avocado in a sesame seed oil vinaigrette.

Sesame seed oil adds a pleasant nutty taste to this salad, but because of its full flavour, it is preferable not to overdo it.

Preparation : 20 min
380 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

1/2 red onions, thinly sliced 80 g
1 1/2 tbsp rice vinegar 23 mL
3 tbsp canola oil 45 mL
1/2 tsp sesame seed oil 2.5 mL
1 mangoes, diced 300 g
1 avocados, diced 170 g
1 green onions/scallions, thinly sliced
salt [optional]
ground pepper to taste [optional]

Method

  1. Thinly slice the onion, then soak it in a small bowl, filled with water and a few drops of vinegar. Set aside while preparing the rest of the salad or leave it overnight in the refrigerator. This makes the raw onion easier to digest and crispier.
  2. In a large bowl, mix the rice vinegar, salt, pepper, canola and sesame oil. Whisk using a fork until the vinaigrette is well emulsified.
  3. Drain the onion and add it to the bowl.
  4. Cut the mangoes in half, without peeling them, slicing near 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 and then cut off the cubes of fruit from the peel. Trim the rest of the fruit off the pit. Place the mango pieces in the bowl.
  5. Cut the avocados in half and remove the stone, then using a melon-baller, spoon out small balls and add them to the bowl. If a melon-baller is not available, simply dice the avocados.
  6. Add the sliced green onions, then toss delicately to coat well with the vinaigrette. Serve right away.

Remarks

Avocados should be prepared and added to the salad at the very last minute to avoid darkening.

Nutrition Facts Table

per 1 Serving (240g)

Amount

% Daily Value

Calories

380

Fat

31 g

48 %

Saturated 3.1 g
+ Trans 0.5 g

18 %

Cholesterol

0 mg

Sodium

10 mg

0 %

Carbohydrate

28 g

9 %

Fibre

7 g

27 %

Sugars

17 g

Protein

2 g

Vitamin A

12 %

Vitamin C

64 %

Calcium

3 %

Iron

5 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Copper, Iron, Magnesium, Manganese, Niacin, Omega-3, Omega-6, Phosphorus, Vitamin A, Vitamin B1, Vitamin B2, Zinc
Good source of  :
Pantothenic Acid, Potassium, Vitamin B6
Excellent source of  :
Fibre, Folacin, Vitamin C, Vitamin E, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Vegetables ½
Fats 6

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Members' Reviews

25 Reviews (24 with rating only ) 96% would make this recipe again
mayoff
february 26, 2009 | I would make this recipe again

Delicious. I used only 1 mango and 1 avocado, but forgot to halve the oil, so it was a little on the overfatty side. Will remember to cut the oil in half next time. I might use olive oil next time. The avocado does not change color if you put it immediately in the vinaigrette.

Useful 1

Top Reviews

View All Reviews
mayoff
february 26, 2009 | I would make this recipe again

Delicious. I used only 1 mango and 1 avocado, but forgot to halve the oil, so it was a little on the overfatty side. Will remember to cut the oil in half next time. I might use olive oil next time. The avocado does not change color if you put it immediately in the vinaigrette.

Useful 1