Photo: Pranjall Kumar
Mango Salsa with Whole Grain Chips
13 ingredients
10 min + 10 min
(4 servings)
openrecipes
Estimated Nutrition (whole recipe, rough)
483
Calories
9g
Protein
19g
Fat
76g
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 |
|---|---|---|
| Tortilla | 1 medium flour (45g) | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lime | juice of 1 lime (44ml) | 11 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Seed | 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
- 4 whole grain or sprouted grain tortillas (I like Ezekiel brand)
- Olive oil cooking spray
- ½ teaspoon ground cumin
- 1 mango, peeled, pit removed and diced
- 1 medium red onion, diced
- 1 jalapeno, diced fine (remove seeds and ribs if you’d like less heat)
- 1 small cucumber, peeled, seeded and diced
- ½ large red bell pepper, seeded and diced
- ¼ cup chopped fresh cilantro
- 1 tablespoon extra virgin olive oil
- Juice of one lime
- ½ teaspoon ground cumin
- Salt and pepper to taste
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By backtoherroots ·
Recipe sourced from
openrecipes