Beet Salad with Mango

Beet Salad with Mango

Beets' distinctive earthy flavour is enhanced here by roasting. Beets are an excellent source of potassium and vitamin A.

4 servings
Preparation 5 min
Cooking 1 h

190 calories per serving 


Ingredients

5 beetroots   650 g
2 tbsp olive oil   30 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
2 mangoes   600 g
1/4 cup rice vinegar   65 mL
1 tsp sugar   4 g
1 shallots, finely chopped   40 g
1 tbsp fresh tarragon, chopped   2 g
  aluminum foil    
  parchment paper    

Method

  1. Preheat the oven to 205°C/400°F or the outdoor grill.
  2. 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.
  3. 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.
  4. 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).
  5. 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.

Nutrition Facts Table

Nutrition Facts

per 1 serving (240g)

Amount

% DV*

* DV = Daily Value

Calories

190

Fat

7 g

11 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

85 mg

4 %

Carbohydrate

31 g

10 %

Fibre

4 g

16 %

Sugars

23 g

Protein

3 g

Vitamin A

10 %

Vitamin C

60 %

Calcium

4 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin K, Zinc
Good source of :
Fibre, Magnesium, Manganese, Vitamin E
Excellent source of :
Folacin, Potassium, Vitamin C
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Fruits | Vegetables | First courses/Appetizers | Salads | Artery-healthy | Halal | Heart-healthy | High Fibre | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian

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