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Simple Salad with Mango and Zucchini

Tasty, light, low-calorie, and easy to make! It works for everyday meals and for a festive table, though best for a small group, since the salad only looks its best right after it's served. Ladies tend to favor it, and it's great on light-eating days. The vegetables pair beautifully with the fruit, and it's full of fiber, which is good for digestion — it can easily stand in for an evening meal.

SineglazayaAuthor avatar
Recipe author
Simple salad with mango and zucchini
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 13 % 2 g
Fats 33 % 5 g
Carbohydrates 53 % 8 g
85 kcal
GI: 63 / 25 / 13

Cooking method

Cooking time: 30 min

  1. Step 1:

    Step 1

    Get the ingredients ready and wash the vegetables and fruit thoroughly.

  2. Step 2:

    Step 2

    Dressing: squeeze 2 teaspoons of lemon juice, mix in 1 teaspoon of sugar, add a couple of tablespoons of vegetable oil, and stir well. I add the salt and pepper straight into the salad.

  3. Step 3:

    Step 3

    Slice the onion into thin slivers, cut the vegetables and apple into matchsticks, and slice the mango into thin pieces. If the tomato is very juicy, scoop out the watery core and discard it.

  4. Step 4:

    Step 4

    In a deep salad bowl, lightly salt everything and toss gently. Add the dressing of oil and lemon juice.

  5. Step 5:

    Step 5

    Since mango is very delicate, add it last when plating individual portions, laying the slices on top.

  6. Step 6:

    Step 6

    Add a light grind of pepper, a little straight into the bowl, and grate the cheese finely over the top.

  7. Step 7:

    Step 7

    Sprinkle with sesame seeds and that's it! A wonderful, light salad is ready!

  • Serve right away — if it sits, it releases juice and loses its appetizing look.

Caloric content of the products possible in the composition of the dish

  • Tomatoes - 23  kcal/100g
  • Fresh cucumbers - 15  kcal/100g
  • Apples - 47  kcal/100g
  • Dried apples - 210  kcal/100g
  • Canned apple mousse - 61  kcal/100g
  • Sweet pepper - 27  kcal/100g
  • Dutch cheese - 352  kcal/100g
  • Swiss cheese - 335  kcal/100g
  • Cheese 'Russian' - 366  kcal/100g
  • Kostroma cheese - 345  kcal/100g
  • Yaroslavsky cheese - 361  kcal/100g
  • Altai cheese 50% fat content - 356  kcal/100g
  • Soviet cheese - 400  kcal/100g
  • Cheese 'steppe' - 362  kcal/100g
  • Uglich cheese - 347  kcal/100g
  • Poshekhonsky cheese - 350  kcal/100g
  • Lambert cheese - 377  kcal/100g
  • Appnzeller cheese with 50% fat content - 400  kcal/100g
  • Chester cheese with 50% fat content - 363  kcal/100g
  • Edamer cheese with 40% fat content - 340  kcal/100g
  • Cheese with mushrooms of 50% fat content - 395  kcal/100g
  • Emmental cheese with 45% fat content - 420  kcal/100g
  • Gouda cheese with 45% fat content - 356  kcal/100g
  • Aiadeus cheese - 364  kcal/100g
  • Dom blanc cheese (semi-hard) - 360  kcal/100g
  • Lo spalmino cheese - 61  kcal/100g
  • Cheese 'etorki' (sheep, hard) - 401  kcal/100g
  • White cheese - 100  kcal/100g
  • Fat yellow cheese - 260  kcal/100g
  • Altai cheese - 355  kcal/100g
  • Kaunas cheese - 355  kcal/100g
  • Latvian cheese - 316  kcal/100g
  • Limburger cheese - 327  kcal/100g
  • Lithuanian cheese - 250  kcal/100g
  • Lake cheese - 350  kcal/100g
  • Gruyere cheese - 396  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Granulated sugar - 398  kcal/100g
  • Sugar - 398  kcal/100g
  • Mango - 67  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Dried whole sesame seeds - 563  kcal/100g
  • Shelled sesame seed - 582  kcal/100g
  • Salt - 0  kcal/100g
  • Onion - 41  kcal/100g
  • Lemon juice - 16  kcal/100g
  • Zucchini - 16  kcal/100g

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