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Mango Sauce with Cardamom and Saffron

Ingredient Amount Calories
Mango 630g 378kcal
Cardamom 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.

Nutrition Facts
Portion Size 634 g/ml
Amount Per Portion 390
Calories
% Daily Value *
Total Fat 2.7g 3%
Saturated Fat 0.6g 3%
Sodium 7mg 0%
Total Carbohydrate 97g 35%
Dietary Fiber 11g 40%
Sugar 88g
Protein 5.5g 11%
Vitamin D 0mcg 0%
Calcium 84mg 6%
Iron 1.6mg 9%
Potassium 1102mg 23%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 1.241 mg 25%
Vitamin B6 0.759 mg 45%
Cobalamin [B12] 0 mcg 0%
Floate [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%
Betaine 0 mg 0%
Choline 47.88 mg 9%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 97.2 g 35%
Sugars 88.2 g 176%
Dietary fiber 11.2 g 40%
Carbohydrate 97.2 g 0%
Net carbs 9g
Aminoacids
Nutrient Amount DV
Alanine 0.517 g 0%
Arginine 0.195 g 0%
Aspartic acid 0.428 g 0%
Cysteine 0 g 0%
Glutamic acid 0.605 g 0%
Glycine 0.214 g 0%
Histidine 0.12 g 0%
Isoleucine 0.183 g 0%
Leucine 0.315 g 0%
Lysine 0.416 g 0%
Methionine 0.05 g 0%
Phenylalanine 0.17 g 0%
Proline 0.183 g 0%
Serine 0.221 g 0%
Threonine 0.195 g 0%
Tryptophan 0.082 g 0%
Tyrosine 0.101 g 0%
Valine 0.265 g 0%
Minerals
Nutrient Amount DV
Calcium 84.24 mg 6%
Copper 0.71 mg 79%
Fluoride 0 mcg 0%
Iron 1.55 mg 9%
Magnesium 71.93 mg 17%
Manganese 1.49 mg 65%
Phosphorus 95.14 mg 8%
Potassium 1102.04 mg 23%
Selenium 3.78 mcg 7%
Sodium 7 mg 0%
Zinc 0.86 mg 8%
Other
Nutrient Amount DV
Water 526.374 g 0%
Ash 2.494 g 0%