Your Recipe

Mango Sauce with Cardamom and Saffron

Zutat  Menge  Kalorien 
Mango 630g 378kcal
Kardamom 3.9g 12kcal

Recipe Tags:

Food

Recipe Instructions:

3 ripe mangos, peeled and cubed
3 green cardamom pods
pinch saffron

Directions
Put the cubed mangos in a saucepan with about 1/4 cup of water and cook on medium heat until the mangoes becomes soft and glassy looking (like canned peaches).
Pop the seeds out of the cardamom pods and discard the pods. Using a mortar and pestle, crush the cardamom and saffron. Add to the cooked mangoes. If you don’t have a mortar and pestle, just put the cardamom and saffron in a sandwich bag and crush with the back of a spoon.
Cook the mango-cardamom-saffron mixture for another 5 minutes or so. Allow to cool then puree with the water to a smooth consistency using a food processor or hand blender.

Nährwertangaben 
Portionsgröße  634 g | ml
Menge pro Portion  390
1632
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 2.7g 3%
Gesättigte Fettsäuren  0.6g 3%
Natrium 7mg 0%
Gesamte Kohlenhydrate  97g 35%
Ballaststoffe  11g 40%
Zucker  88g
Protein  5.5g 11%
Vitamin D 0mcg 0%
Kalzium 84mg 6%
Eisen  1.6mg 9%
Kalium 1102mg 23%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 340.2 mcg 38%
Thiamin [B1] 0.184 mg 15%
Riboflavin [B2] 0.246 mg 19%
Niacin [B3] 4.258 mg 27%
Pantothensäure [B5] 1.241 mg 25%
Vitamin B6 0.759 mg 45%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 270.9 mcg 0%
Vitamin C 230.139 mg 256%
Vitamin D 0 mcg 0%
Vitamin E 5.67 mg 38%
Vitamin K 26.46 mcg 22%
Betain 0 mg 0%
Cholin 47.88 mg 9%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  97.2 g 35%
Sugars 88.2 g 176%
Ballaststoffe  11.2 g 40%
Carbohydrate 97.2 g 0%
Netto-Kohlenhydrate 9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.517 g 0%
Arginin 0.195 g 0%
Asparaginsäure 0.428 g 0%
Cystein 0 g 0%
Glutaminsäure 0.605 g 0%
Glycin 0.214 g 0%
Histidin 0.12 g 0%
Isoleucin 0.183 g 0%
Leucin 0.315 g 0%
Lysin 0.416 g 0%
Methionin 0.05 g 0%
Phenylalanin 0.17 g 0%
Prolin 0.183 g 0%
Serin 0.221 g 0%
Threonin 0.195 g 0%
Tryptophan 0.082 g 0%
Tyrosin 0.101 g 0%
Valin 0.265 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 84.24 mg 6%
Kupfer 0.71 mg 79%
Fluorid 0 mcg 0%
Eisen  1.55 mg 9%
Magnesium 71.93 mg 17%
Mangan 1.49 mg 65%
Phosphor 95.14 mg 8%
Kalium 1102.04 mg 23%
Selen 3.78 mcg 7%
Natrium 7 mg 0%
Zink 0.86 mg 8%
andere
Nährstoff Menge  DV
Wasser 526.374 g 0%
Asche 2.494 g 0%