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Mango Berry Rotini Salad

Mango Berry Rotini Salad

250 Ratings
250 Ratings
Recipe Image
Mango Berry Rotini Salad on a plate
Makes: 4 Servings
Total Cost: $$$$
Preparation Time: 30 minutes

Mango, berries, spinach, and feta cheese make for a colorful twist on pasta salad, with the perfect balance of sweet and tangy.

Ingredients

  • 1 cup (4 oz) whole-wheat rotini pasta, uncooked
  • 1 ripe mango
  • 1 cup raspberries
  • 1 cup blueberries
  • 2 cups baby spinach, fresh
  • 1/2 cup reduced-fat feta cheese
For the vinaigrette:
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons raspberry vinegar
  • 1 teaspoon sugar
  • 1 teaspoon poppy seeds
  • 1/4 teaspoon salt

Directions

  1. In a small bowl, whisk vinaigrette ingredients; set aside.
  2. Boil water and cook rotini according to package instructions. Drain cooked rotini and rinse in cool water.
  3. While rotini is cooking, cut mango into chunks, removing peel and pit.
  4. Place salad ingredients in a large bowl; drizzle with vinaigrette. Toss gently.

Notes

Serving Suggestion: Serve with an 8 ounce glass of non-fat milk.

Learn more about:

Source:

Produce for Better Health Foundation

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 430
Total Fat 15 g
Saturated Fat 3 g
Cholesterol 5 mg
Sodium 400 mg
Carbohydrates 65 g
Dietary Fiber 14 g
Total Sugars 18 g
Added Sugars included 1 g
Protein 12 g
Vitamin D 0 mcg
Calcium 150 mg
Iron 2 mg
Potassium 287 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 430
Total Fat 15 g
Saturated Fat 3 g
Monounsaturated Fat 8 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 5 mg
Carbohydrates 65 g
Dietary Fiber 14 g
Total Sugars 18 g
Added Sugars included 1 g
Protein 12 g
Minerals
Calcium 150 mg
Potassium 287 mg
Sodium 400 mg
Copper 239 mcg
Iron 2 mg
Magnesium 49 mg
Phosphorus 147 mg
Selenium 18 mcg
Zinc 1 mg
Vitamins
Vitamin A 115 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0.3 mcg
Vitamin C 42 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 91 mcg
Folate 54 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 1 mg
Choline 22 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruits 1 cup
Vegetables 1/4 cups
Grains 1 ounce
Dairy 1/4 cups
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025