Mango & Cucumber Carpaccio with Feta and Pomegranate
This mango and cucumber carpaccio pairs sweet, ripe mango with crisp cucumber for a plate full of freshness. Crumbled feta adds a savoury, tangy note, while pomegranate seeds bring bright fruity accents and a little pop of crunch. A light dressing of orange and lemon juice with a splash of sesame oil ties everything together without overpowering the ingredients. Perfect as a summery salad, an elegant starter or a quick, light lunch.
Ingredients
- 1 ripe mango
- 0.5 cucumber
- 1 small onion
- 0.5 pomegranate, seeds only
- 200 g feta, or cottage cheese for a lighter option
- 1 tbsp orange juice, or grapefruit juice
- 1 tbsp lemon juice
- 1 tbsp sesame oil
- salt and freshly ground pepper
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 320 kcal | 640 kcal |
| Carbohydrates | 22 g | 44 g |
| Protein | 15 g | 30 g |
| Fat | 18 g | 36 g |
| Fibre | 3 g | 6 g |
| of which sugar | 18 g | 36 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Peel the mango and cut the flesh away from the stone. Peel the cucumber too. Slice both thinly, using a mandoline or the slicing side of a box grater if needed.
- Peel the onion, halve it and slice very thinly. Blanch the onion slices briefly in boiling water, then drain and refresh under cold water.
- Deseed the half pomegranate and set the seeds aside.
- For the dressing, whisk together the orange juice, lemon juice, sesame oil, salt and pepper.
- Arrange the mango, cucumber and onion slices on a plate and spoon the dressing evenly over the top.
- Crumble the feta and scatter it over the carpaccio along with the pomegranate seeds. Add a few fresh mint leaves too, if you like.
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Nutrition facts per serving (estimate)
| Calories | 320 kcal |
|---|---|
| Carbohydrates | 22 g |
| Protein | 15 g |
| Fat | 18 g |
| Fibre | 3 g |
| of which sugar | 18 g |
Frequently asked questions
Is this mango and cucumber carpaccio low in carbs?
Yes, with its high proportion of veg and protein it fits well into a lower-carb way of eating. To cut the carbs further, simply use a little less mango.
Can I swap the feta for something else?
Yes, cottage cheese makes a good lighter alternative if you'd prefer less fat.
Can I make the dressing without oil?
Yes, you can leave out the sesame oil, for example if you're keeping things lower in fat.
How do I slice the mango and cucumber really thinly?
A mandoline or a box grater with a slicing insert works best for wafer-thin slices.
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