The cream mango and carrot It is a delicious combination of sweet and slightly acidic flavors, ideal to enjoy at any time of the year, especially cold ones. Its mix of fresh and natural ingredients makes it a healthy and colorful option, perfect for those looking for a refreshing alternative full of nutrients. Both mango and carrot provide essential vitamins and minerals, such as vitamin A and beta-carotene, which contribute to skin and vision care.
This recipe is extremely versatile and can be enjoyed both hot and cold, depending on the weather or occasion. It is perfect for those who want to experiment with exotic flavors in a preparation simple, since the mango provides a tropical touch and the carrot, its characteristic sweetness. By combining these ingredients in a smooth and velvety cream, a dish is achieved that pleases the palate and the eye, thanks to its vibrant orange color.
Preparing this mango and carrot cream does not require advanced culinary skills or hard-to-find ingredients. In a matter of minutes, you can have a soup or cream ready that is not only delicious, but is also a significant contribution of nutrients for your daily diet. Below, we share the recipe so you can enjoy this unique and nutritious option.
Ingredients of mango and carrot cream
- 2 medium carrots, peeled and chopped.
- 1 ripe mango, peeled and chopped.
- 1 small onion, chopped.
- 1 clove of garlic, chopped.
- 2 cups of vegetable broth.
- 1/2 cup coconut milk (optional for creaminess).
- Salt and pepper to taste.
- Olive oil or butter for cooking.
Preparation of the mango and carrot cream
- In a saucepan, heat some oil of olive or butter and sauté the onion and garlic until golden and fragrant.
- We add the chopped carrots and cook for a few minutes, stirring occasionally.
- Add the vegetable broth, cover and let it cook at medium heat until carrots are tender (about 15 minutes).
- We add the mango and we cook for about 5 more minutes.
- Remove from heat and let cool slightly before blending the mixture until obtaining a creamy and soft texture.
- We heat again over low heat, we add the coconut milk (if we use it) and adjust the seasoning with salt and pepper to taste.
- We serve hot or coldas we prefer, and we enjoy this delicious mango and carrot cream.
Mango properties
Mango is a tropical fruit that stands out not only for its sweet and juicy flavor, but also for its nutritional value. Rich in vitamin C and vitamin A, this fruit is a great ally for the immune system and skin health. Vitamin C acts as an antioxidant that protects the body against free radicals and helps in the production of collagen, while vitamin A is essential for vision and cell growth. In addition, mango contains dietary fiber, which promotes digestion, helps reduce cholesterol and promotes intestinal health.
Another benefit of mango is its content of bioactive compounds, such as polyphenols and carotenoids, which They have anti-inflammatory and antioxidant effects. These components help protect the body from chronic diseases, such as heart disease and certain types of cancer. Likewise, it provides minerals such as potassium, which contributes to the regulation of blood pressure and the balance of electrolytes in the body. In short, it is a versatile and nutritious fruit that, in addition to delighting the palate, provides numerous health benefits.
Properties per 100 gr of mango:
- Calories: 61.1 kcal
- Carbohydrates: 12.80 g
- Fats: 0.45 g
- Saturated fat: 0.10 g
- Sugars: 12.50 mg
- Cholesterol: 0g
- Sodium: 5 mg
Carrot properties
One of the most notable characteristics of the carrot is its great versatility. We can enjoy them boiled, steamed, blended or fresh to take advantage of all their benefits. It has a very low calorie content, therefore, it is a good resource to accompany stews and even to include it as an appetizer accompanied by hummus or some cream.
This vegetable has a high content, in nutrients and vitamins, especially, in vitamin A, retinol and phosphorus. In addition, it promotes fluid retention, digestion and helps regulate cholesterol and control insulin levels. It also helps to have fantastic skin, relaxes the nerves, strengthens the nailsadds shine to the hair and protects the teeth and gums, if consumed raw.
Carrot properties per 100 g:
- Fat: 0.2 g
- ​Sodium: 60 g
- Potassium: 320 g
- Carbohydrates: 10 g
- Fiber: 2.8 h
- Protein: 0.9 g
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