Zoodle Salad with Mango
Zoodle Salad with Mango - Healthy and colorful!
Healthy, because
Even smarter
Nutritional values
Mango and red cabbage provide the immune booster vitamin C. Due to the preparation without heat, the sensitive nutrient is preserved. Red cabbage also brings a lot of anthocyanins: So your cells are armed against possible damage.
You can always vary the salad of vegetable noodles as you like: For example, you can replace the red cabbage with white cabbage, and instead of mango you can use persimmon. Lettuce or romaine lettuce can replace the iceberg lettuce and instead of the sesame seeds also walnuts taste good. Let your imagination run wild!
(Percentage of daily recommendation)
| Calorie | 465 cal. | (22 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.3 g | (58 %) |
| Vitamin A | 2.4 mg | (300 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 9.6 mg | (80 %) | ||
| Vitamin K | 65 μg | (108 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 192 μg | (64 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.6 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 241 mg | (254 %) | ||
| Potassium | 1,901 mg | (48 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 125 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 45 g |
Ingredients
- Ingredients
- 5 ozs Red cabbage
- 1 large Mango
- 3 carrots
- 14 ozs large Zucchini
- 2 stalks Celery
- 2 red Bell pepper
- 1 red Apple
- 2 Avocados
- 1 oz Iceberg lettuce
- 2 Limes (juice)
- 1 pinch ground Cumin
- salt
- peppers
- 4 Tbsps olive oil
- 1 Tbsp mixed Sesame seeds
- 1 pinch Red pepper flakes
Kitchen utensils
Preparation steps
Clean red cabbage, wash and cut into fine strips. Peel the mango, remove the flesh from the core and cut into strips. Clean carrots and zucchini, wash and cut into vegetable noodles on the spiral slicer. Clean, wash and finely slice the celery and peppers.
Wash apple, halve, core and cut into thin slices. Halve and pit avocados, lift flesh from skins and cut into thin wedges. Clean lettuce, wash and cut into fine strips or shave.
Place all prepared ingredients in a large bowl and mix with lime juice, cumin, salt, pepper and olive oil. Arrange in 4 bowls and serve sprinkled with sesame seeds and chili flakes.
