Mango and Tomato Salad

Mango and Tomato Salad

«Man-gay» was the tamil term used in Southern India for mango. It was the Portuguese who transformed the term into «manga» and spread the fruit across the world. It is one of the best sources of vitamins A and C, and a good supply of potassium and copper.

4 servings
Curing 15 min
Preparation 10 min

170 calories per serving 


Ingredients

2 tomatoes, cut into &frac12 cm slices   240 g
2 mangoes, ripe , diced   600 g
3 tbsp olive oil   45 mL
1 tsp balsamic vinegar   5 mL
3/4 tsp paprika   2 g
2 tbsp Italian parsley, fresh [optional]   10 g
1 pinch salt [optional]   0.1 g

Method

  1. Cut the tomatoes into slices approximately ½ cm thick and arrange them on a flat dish. Sprinkle with salt. Let stand for 15 min to allow excess liquids to drain off. Transfer to a serving plate or to individual plates.
  2. 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 centre of the plates.
  3. In a small bowl, whisk together the oil, vinegar, paprika, and salt until it is emulsified. Pour over the tomatoes and mangoes. Garnish with fresh parsley leaves on top (optional) then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (170g)

Amount

% DV*

* DV = Daily Value

Calories

170

Fat

11 g

17 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

5 mg

0 %

Carbohydrate

20 g

7 %

Fibre

3 g

11 %

Sugars

17 g

Protein

1 g

Vitamin A

30 %

Vitamin C

60 %

Calcium

2 %

Iron

4 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

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

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Copper, Fibre, Folacin, Magnesium, Niacin, Potassium, Vitamin B1, Vitamin B6
Excellent source of :
Vitamin A, Vitamin C, Vitamin E, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Fruits | Tomatoes | First courses/Appetizers | Salads | Artery-healthy | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | No Cook

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