Mango and Tomato Salad

54 Reviews
98% would make this recipe again

«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.

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Curing : 15 min Preparation : 10 min
170 calories/serving

Ingredients

2 tomatoes, cut into ½ 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] 0.2 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

per 1 serving (170 g)

Amount

% Daily Value

Calories

170

Fat

11 g

17 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

0 mg

Sodium

10 mg

0 %

Carbohydrate

21 g

7 %

Fibre

3 g

11 %

Sugars

17 g

Net Carbs

18 g

Protein

1 g

Vitamin A

28 %

Vitamin C

61 %

Calcium

2 %

Iron

3 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Vegetables ½
Fats 2
More info
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Reviews

54 Reviews (53 with rating only) 98% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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february 17, 2009 | I would make this recipe again

Unusual, yet effective combination. I had some cilantro, instead of parsley.

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