Mango and Watermelon Salad
March 13, 2017
Leave the lettuce out of this salad
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Mango.org
Recipe Courtesy of Allen Susser and Mango.org
Cubes of watermelon, thinly sliced red onion, cherry tomatoes, watercress, and mango make for a salad that is sweet, savory, and refreshing. As spring approaches, this elegant appetizer can be served before the meal, or alongside a well-seasoned protein.
4
Servings
214
Calories Per Serving
Ingredients
For the Mango and Watermelon Salad
- 2 Large mangoes, ripe, slightly soft, peeled, pitted, and cut in large dice
- 1 Cup seedless watermelon, cut in large dice
- 1/2 Small red onion, finely sliced
- 2 Tablespoons pickled jalapeño pepper, chopped
- 12 small cherry tomatoes, cut in half
- 1 Teaspoon garlic, minced
- 2 Tablespoons lemon juice
- 1 Tablespoon honey
- 1 Tablespoon extra-virgin olive oil
- 1 Tablespoon honey
- 1/2 Teaspoon kosher salt
- 3 Tablespoons freshly chopped cilantro
- 1 Cup watercress, washed and dried
Directions
For the Mango and Watermelon Salad
To Prepare the Salad:
In a medium stainless steel bowl, combine the mango, watermelon, onion, jalapeno and tomatoes.
To Prepare the Dressing:
In a small bowl whisk the garlic, lemon juice, olive oil, honey and salt. Drizzle dressing over the mango mixture and toss with cilantro and watercress
Nutritional Facts
Total Fat
4g
7%
Sugar
41g
N/A
Saturated Fat
0.7g
3.4%
Protein
3g
5%
Carbs
46g
15%
Vitamin A
161µg
18%
Vitamin B6
0.3mg
17.3%
Vitamin C
95mg
100%
Vitamin E
3mg
14%
Vitamin K
42µg
53%
Calcium
46mg
5%
Fiber
4g
17%
Folate (food)
103µg
N/A
Folate equivalent (total)
103µg
26%
Iron
0.7mg
3.8%
Magnesium
33mg
8%
Monounsaturated
3g
N/A
Niacin (B3)
2mg
9%
Phosphorus
53mg
8%
Polyunsaturated
0.6g
N/A
Potassium
551mg
16%
Riboflavin (B2)
0.1mg
7%
Sodium
245mg
10%
Sugars, added
9g
N/A
Thiamin (B1)
0.1mg
6.8%
Zinc
0.4mg
2.4%