Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
345
Calories
6g
Protein
15g
Fat
52g
Carbs
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Sesame | 1 tbsp (14g) | 120 |
| Mango | 1 cup diced (165g) | 99 |
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lime | juice of 1 lime (44ml) | 11 |
| Chili | 1 tsp (2.7g) | 8 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Watercress | 1 cup (34g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Peppermint | not in our table | 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
- Mangos: semi-ripe ones work best although ripe will also do. Peeled and cut into large cubes
- Sweet red pepper: chopped to a small but not too fine dice (or use a mix of red and green bell peppers)
- Red onion chopped quite fine but not minced
- Spring onions
- Mint leaves chopped
- Cilantro, chopped
- Finely shredded lettuce or watercress
- Jícama
- Cucumbers, de-seeded and cut into chunks about the same size as the mango pieces
- 1 teaspoon of sesame oil
- 1 – 2 lime leaves
- garlic chopped fine (also optional)
- Fresh ginger chopped fine
- Green chilis chopped fine
- =
Directions
1
Mix together the first six ingredients. Other options: I would not use both, red onions and green onions. Also, add a little rice wine vinegar, a touch of sugar (if needed), salt and fresh cracked pepper to finish off the flavors.
2
Add the next three ingredients
Recipe sourced from
fandom