Spinach, Avocado & Mango Salad

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Reader Jennifer Sanders contributed this salad, which offers a wealth of color and texture, as well as antioxidants.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
3755696.jpg
Cook Time:
20 mins
Total Time:
20 mins
Servings:
4
Yield:
4 servings, 2 cups each
Nutrition Profile:
Dairy-Free Healthy Immunity High-Fiber Vegan Vegetarian Gluten-Free
Jump to Nutrition Facts
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Ingredients

Dressing

  • ⅓ cup orange juice

  • 1 tablespoon red-wine vinegar

  • 2 tablespoons hazelnut oil, almond oil or canola oil

  • 1 teaspoon Dijon mustard

  • ¼ teaspoon salt, or to taste

Salad

  • Freshly ground pepper, to taste

  • 1 ½ cups radicchio, torn into bite-size pieces

  • 10 cups baby spinach leaves, (about 8 ounces)

  • 8-12 small red radishes, (1 bunch), sliced

  • 1 small ripe mango, sliced

  • 1 medium avocado, sliced

Directions

  1. To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.

  2. To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl. Add the dressing; toss to coat. Garnish each serving with avocado slices.

Originally appeared: EatingWell Magazine, Fall 2004

Nutrition Facts (per serving)

221 Calories
15g Fat
23g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 221
% Daily Value *
Total Carbohydrate 23g 8%
Dietary Fiber 6g 23%
Total Sugars 14g
Protein 4g 7%
Total Fat 15g 19%
Saturated Fat 2g 9%
Vitamin A 6345IU 127%
Vitamin C 68mg 76%
Folate 202mcg 51%
Sodium 244mg 11%
Calcium 83mg 6%
Iron 2mg 12%
Magnesium 72mg 17%
Potassium 846mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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