Mango capsicum salad

Jun 11, 2018
By Mary Anthony
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MANGO CAPSICUM SALAD

Mango is a low-calorie fruit that is high in fibre, and is a great source of vitamins A and C. It also contains folate, B6, iron and a little calcium, zinc and vitamin E.

INGREDIENTS

Ripe and firm mango – 1 cup
Green capsicum thinly sliced – 1/4 cup
Red and yellow bell peppers thinly sliced – 1/ cup
Thinly sliced onion – 1/4 cup
Finely chopped coriander or mint leaves – 1 tbsp
Very finely minced garlic – 1/2 tsp [optional ]
Olive oil – 1 1 /2 tbsp
Lemon juice – 1 or 1 1/2 tsp or as per taste
Salt to taste
Pepper pwdr – 1/4 tsp
Chaat masala – 1/4 tsp
Chilli flakes – 1/4 tsp
Honey – 1 tsp

PREPARATION

Peel and slice the mango thinly .[don’t use over ripe mangoes ,the flesh has to be firm ]

METHOD

In a mixing bowl take olive oil + lemon juice + salt + pepper pwdr + chilli flakes + chaat masala + honey and mix well .

Dressing for the salad is ready .

Now add the capsicum + bell peppers + onions and mix well with clean hands applying pressure gently.

Now add the mangoes and toss well ,Don’t mix with hands else the mangoes will get mushy .

Finally add the coriander leaves .

Cover and refrigerate the salad for some time .

Mango salad is ready to serve .

NOTES

Adjust spices /ingredients according to taste.
You can omit bell peppers and just use green capsicum ,instead of 1/4 cup use 1/2 cup of green capsicum.

BENEFITS OF MANGO – One cup of mangos is just 100 calories, so it’s a satisfyingly sweet treat. Each serving of mango is fat free, sodium free and cholesterol free.

Mangoes contain over 20 different vitamins and minerals, helping to make them a superfood. Mangoes also contribute copper , calcium, and iron to the diet as well as antioxidants such as zeaxanthin and beta-carotene.

BENEFITS OF BELL PEPPERS – Bell peppers are an excellent source of vitamin A (in the form of carotenoids), vitamin C and vitamin B6. They are a very good source of folate, molybdenum, vitamin E, dietary fiber, vitamin B2, pantothenic acid, niacin and potassium.