Leafy Salad with Mango, Apple and Toasted Walnuts – Vegan version
Arugula and lettuce with strips of ripe mango, tart apple slices and cherry tomatoes, topped with walnuts briefly toasted in a pan. A date syrup-mustard dressing connects the sweetness of the fruit with the gentle bitterness of the greens. Vegan version: Date syrup (silan).
Seal the oil, lemon juice, date syrup, mustard and salt in a jar and shake well, until smooth.
Jar
To assemble
2
Slice the red onion into thin rings.
KnifeCutting board
3
Toast the walnuts in a dry skillet over medium heat 4 minutes, stirring, until they turn lightly golden and fragrant. Transfer immediately to a plate so they don't burn from the heat of the pan.
⚙ Dry-Pan ToastingStoveFrying pan
💡Toast over medium heat and keep things moving: nuts, pine nuts and spices go from toasted to burnt in seconds. Transfer to a plate right away, since the hot pan keeps toasting.
4
Cut the mango into thick strips.
KnifeCutting board
5
Thinly slice the apples.
KnifeCutting board
6
Tear the lettuce by hand and toss with the leaves.
7
Halve the tomatoes.
KnifeCutting board
8
Arrange the leaves and lettuce on a serving plate.
9
Arrange on top the red onion, tomatoes, mango and apples.
10
Sprinkle the nuts on top.
11
Drizzle with the dressing and serve immediately.
💡The dressing goes on only just before serving: dressed green leaves wilt within minutes.
348calories
7 gprotein
24 gcarbs
25 gfat
● protein 8%● carbs 28%● fat 65%
Per serving (337 g), of 4 servings
For the Salad Dressing · To assemble ·
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⚖ About the ingredients
Olive oil: measured in tbsp in this recipe: 1 tbsp = 14 g · 884 kcal per 100 g · More about Olive oil →
Lemon juice: measured in tbsp in this recipe: 1 tbsp = 15 g · 21 kcal per 100 g · More about Lemon juice →
Honey: measured in tbsp in this recipe: 1 tbsp = 21 g · 304 kcal per 100 g · More about Honey →
Dijon mustard: measured in tsp in this recipe: 1 tsp = 5 g · 60 kcal per 100 g · More about Dijon mustard →
Salt: measured in tsp in this recipe: 1 tsp = 6 g · 0 kcal per 100 g · More about Salt →
Walnuts: measured in cup in this recipe: 1 cup = 117 g · 654 kcal per 100 g · More about Walnuts →
Apples: measured in pieces: one ≈ 180 g · 52 kcal per 100 g · More about Apples →
Lettuce: measured in pieces: one ≈ 400 g · 13 kcal per 100 g · More about Lettuce →
Mango: measured in pieces: one ≈ 300 g · 60 kcal per 100 g · More about Mango →
🔧 Tools needed (5) · 🍳 One cooking vessel
Stove· 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
Frying pan· Also works: Wok (None)· 💡 Workaround, changes the dish: Pot (High sides, slow evaporation and weak browning)
Cutting board· Also works: Plate (Large plate, dulls the knife)
Knife· Also works: Food processor (Fast, less control over size) · Kitchen shears (For herbs/dough)
Jar· Also works: Storage container (None)
By the steps, as the recipe is built now: another version or addition can change the list.
