If you’re looking for a simple, easy, and delicious snack that transports you to a tropical paradise, then look no further than the Mango Salsa with Whole Grain Chips Recipe. This tasty treat combines the sweetness of mangoes with the tanginess of lime juice and the spiciness of jalapenos to create a flavorful salsa that will leave your taste buds dancing. Paired with whole grain chips, this snack not only satisfies your cravings, but also provides information about its nutritional content, including calories, protein, and fat. So grab a bowl, scoop up some of this delectable salsa, and let your taste buds embark on a delightful tropical adventure.
Ingredients
Mango
Mango is the star ingredient of this delicious salsa. It adds a sweet and tropical flavor to the dish. Choose ripe mangoes that are slightly soft to the touch and have a fragrant aroma. Peel and dice the mango into small chunks for the salsa.
Red onion
Red onion adds a sharp and slightly spicy flavor to the salsa. Dice the red onion into small pieces. If you prefer a milder taste, you can soak the diced onion in cold water for a few minutes before adding it to the salsa. This will help remove some of the harshness.
Bell pepper
Bell pepper adds a crunchy texture and a subtle sweetness to the salsa. Choose your favorite color of bell pepper – red, yellow, or green – and dice it into small pieces. The bright colors of the bell pepper will also add vibrant visual appeal to the salsa.
Cilantro
Cilantro adds a refreshing and herbal element to the salsa. Chop the cilantro leaves finely and discard the stems. If you are not a fan of cilantro, you can substitute it with fresh parsley for a milder flavor.
Lime
Lime juice adds a tangy and citrusy kick to the salsa. Squeeze the juice from fresh limes to get the best flavor. The acidity of the lime juice also helps to balance out the sweetness of the mango and the spiciness of the jalapeno.
Jalapeño
Jalapeno adds a spicy component to the salsa. Remove the seeds and white membrane from the jalapeno to reduce the heat level, if desired. Finely chop the jalapeno to distribute the heat evenly throughout the salsa. Adjust the amount of jalapeno to your personal preference for spiciness.
Salt
Salt enhances the flavors of the salsa and brings all the ingredients together. Add salt to taste, starting with a small amount and gradually adding more if needed. Remember that the whole grain chips also contribute to the overall saltiness of the dish.
Whole grain chips
Whole grain chips are the perfect accompaniment to the mango salsa. They provide a satisfying crunch and are a healthier alternative to regular chips. Look for whole grain chips that are low in sodium and free from artificial additives. They are a great source of fiber and complex carbohydrates, which will keep you feeling fuller for longer.
Instructions
Preparing the mango
- Choose ripe mangoes that are slightly soft to the touch and have a fragrant aroma.
- Peel the mangoes and remove the pit.
- Dice the mango into small chunks and place them in a mixing bowl.
Chopping the vegetables
- Dice the red onion, bell pepper, and jalapeno into small pieces.
- Finely chop the cilantro leaves, discarding the stems.
- Add the diced vegetables and chopped cilantro to the mixing bowl with the mango.
Mixing the salsa
- Squeeze the juice of fresh limes over the mixture of mango and vegetables.
- Add salt to taste, starting with a small amount and adjusting as needed.
- Gently mix all the ingredients together until well combined.
- Allow the flavors to meld together by refrigerating the salsa for at least 30 minutes before serving.
Serving the salsa with whole grain chips
- Transfer the mango salsa into a serving bowl.
- Arrange a bowl of whole grain chips next to the salsa.
- Serve the mango salsa alongside the whole grain chips for a delicious and healthy snack.
Nutritional Information
Calories
One serving of this mango salsa with whole grain chips contains approximately 120 calories. However, the exact calorie content may vary depending on the specific brands of ingredients used and the serving size.
Protein
Each serving of this mango salsa with whole grain chips provides about 2 grams of protein. Protein is essential for building and repairing tissues, as well as for supporting various bodily functions.
Fat
This snack is relatively low in fat, with each serving containing around 3 grams. The fat mainly comes from the natural fats present in the mango and the small amount of oil in the whole grain chips.
Variations
Adding avocado
For a creamier and richer salsa, you can add diced avocado to the mango salsa. Avocado adds a smooth and buttery texture, making the salsa even more indulgent. Simply dice a ripe avocado and gently fold it into the salsa.
Using different herbs and spices
Feel free to experiment with different herbs and spices to customize the flavor of your mango salsa. You can try adding fresh mint or basil for a unique twist. To add some heat, you can include a dash of cayenne pepper or crushed red pepper flakes.
Grilling the mango and vegetables
If you’re looking to add a smoky flavor to your mango salsa, you can grill the mango and vegetables before chopping them. Grilling the ingredients will give them a caramelized flavor that adds depth to the salsa. Brush the mango and vegetables with a bit of oil and grill them until tender and slightly charred. Allow them to cool before dicing and mixing them with the other ingredients.
Tips and Tricks
Choosing ripe mangoes
To choose ripe mangoes, look for ones that are slightly soft to the touch and have a sweet fragrance near the stem end. Avoid mangoes that are overly mushy or have a strong fermented smell. Additionally, the skin of ripe mangoes should have a vibrant color and not be wrinkled or shriveled.
Adjusting spiciness levels
If you prefer a milder salsa, you can remove the seeds and white membrane from the jalapeno as they contain the majority of the heat. You can also reduce the amount of jalapeno used or substitute it with a milder pepper variety, such as a bell pepper or a poblano pepper.
Storing leftovers
If you have leftovers of the mango salsa, store them in an airtight container in the refrigerator. The salsa should stay fresh for up to 3 days. However, keep in mind that the texture of the mango may become softer over time.
Benefits of Whole Grains
Higher fiber content
Whole grain chips are a great source of dietary fiber. Fiber is essential for maintaining a healthy digestive system and promoting regular bowel movements. It helps to prevent constipation and keeps you feeling fuller for longer, which can aid in weight management.
Improved digestion
The fiber in whole grain chips also helps to support a healthy digestive system. It adds bulk to the stool and reduces the risk of gastrointestinal disorders such as diverticulosis and colon cancer. Regular consumption of whole grains can also alleviate symptoms of conditions like irritable bowel syndrome (IBS).
Lower risk of chronic diseases
Whole grains have been linked to a reduced risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer. They contain a variety of vitamins, minerals, and antioxidants that have protective effects against these diseases. Additionally, the high fiber content of whole grains helps to regulate blood sugar levels and promote heart health.
Benefits of Mango
Rich in antioxidants
Mangoes are a good source of antioxidants, which help to protect the body against cellular damage caused by free radicals. The antioxidants found in mangoes, such as vitamin C and beta-carotene, have been linked to a reduced risk of chronic diseases, including heart disease and certain types of cancer.
Boosts immune system
Mangoes are packed with vitamins and minerals that help to support a healthy immune system. They are particularly rich in vitamin C, which is known to boost immune function and fight off infections. Consuming mangoes regularly can help to strengthen your immune system and keep you healthy.
Promotes healthy skin and hair
The vitamins and antioxidants in mangoes contribute to healthy skin and hair. Vitamin C stimulates collagen production, which keeps the skin firm and prevents signs of aging. The high vitamin A content in mangoes promotes hair growth and a healthy scalp.
Conclusion
Mango salsa with whole grain chips is a delicious and healthy snack that brings together the sweet and tangy flavors of mango, the freshness of vegetables, and the crunch of whole grain chips. This tropical snack is not only satisfying to the taste buds but also provides numerous health benefits. From the antioxidants in mangoes that boost your immune system to the higher fiber content in whole grain chips that improve digestion, this snack is a winning combination. So next time you’re looking for a flavorful and wholesome snack, give this mango salsa recipe a try and enjoy the tropical goodness! For more mango goodness, check out these healthy recipe ideas!