Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Red Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Lime | juice of 1 lime (44ml) | 11 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Arugula | 1 cup (20g) | 5 |
| Watercress | 1 cup (34g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 2 medium red bell peppers
- 2 medium red onions
- 1 ripe mango
- 1/3 cup chopped cilantro
- 2 tsp. olive oil
- juice of half a lime
- salt & pepper
- 4 bunches arugula, watercress or other pungent greens
- =
Directions
On a grill, char the skins of the peppers until completely black on all sides. While hot put the pepper in a brown paper bag and close tightly. After about 10 minutes, peel off skin, remove seeds and slice the peppers into eighths. Peel the onions and slice into 1/4" thick rounds. Grill the onions until crispy. Peel the mango and cut into thick slices. Combine the red peppers, grilled onions and the mango slices. Add the cilantro. Add the olive oil, lime juice, a pinch of salt & pepper and mix lightly. Serve the mixture over a bed of arugula or other greens.