Mango Salad A fresh, fruity summer salad packed with nutrient-dense foods, topped with a light oil-free lime peanut dressing. Every bite tastes like summer in a bowl. This easy recipe takes 15 minutes or less. You will love this easy mango salad recipe!
It’s mango season, so mangoes taste amazing and are affordable this time of year. I love mangoes, and nothing tastes better on a hot summer day than a mango salad. However, the secret to a great mango salad recipe is the flavor combination of the salad ingredients and the fresh lime peanut dressing.
Jump:
First, you need to choose a base for the mango salad.
To turn this mango salad recipe into a nutrient-dense powerhouse of ingredients, I chose kale as my base before adding gorgeous color and flavor.
But feel free to use your favorite greens if kale isn’t your thing.
Health benefits of ink
According to Healthline, kale is the king of all super healthy vegetables. It is one of the most beneficial and nutritious plant foods.
For example, kale is loaded with beneficial compounds, including some with powerful medicinal properties.
For example, kale is a popular vegetable and a member of the cabbage family. Kale is cruciferous, like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.
One cup of raw kale (about 67 grams or 2.4 ounces) contains:
- Vitamin A: 206% of the DV (from beta-carotene), Vitamin K: 684% of DV, Vitamin C: 134% of DV, Vitamin B6: 9% of DV
- Manganese: 26% of DV
- Calcium: 9% of DV
- Copper: 10% of dv
- Potassium: 9% of DV
- Magnesium: 6% of DV
- It contains 3% or more of the DV for vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), iron, and phosphorus.
Salad ingredients
- in time: I love Kale. And, of course, it’s a superfood. Finely chopping it makes it easier to chew and digest, and it stays incredibly fresh when dressed ahead of time.
- Mango: A ripe fresh mango can be described as having a sweet, citrus and almost watermelon flavor.
- English Cucumber: An English cucumber is usually sweeter than regular, common cucumbers with much larger seeds, which contribute to their bitter taste. The skin is thinner than a sliced cucumber and therefore does not need to be peeled.
- Red Onion: The red onion is sweet and perfectly complements the mango and other ingredients in this salad.
- Roma tomatoes: Roma tomatoes have a lower water content than other types with almost chewy flesh
- Avocado: Avocado is creamy and beautiful in this salad. However, make sure not to add them before serving so that the avocado does not brown.
- cilantro: A delightful combination of flavors like parsley and citrus
- Peanuts (optional): Salted peanuts provide a wonderful crunch and salty contrast to the sweet ingredients in this mango salad recipe.
I love any salad with kale because it can be dressed long before serving. For example, dressing the mango salad recipe ahead of time makes the kale easier to chew and digest.
Substitute salad ingredients
- Substitute any greens of your choice for romaine lettuce, spinach, arugula, or kale, but wait to dress the salad until just before serving.
- For a nut-free option, add toasted quinoa for an extra crunch like in my Asian Crunch Salad.
- If you don’t have Roma tomatoes, grape tomatoes are a great substitute.
- Substitute regular cucumbers for English cucumbers, but I recommend removing the seeds, so the salad doesn’t get soggy.
Cilantro and lime dressing
As easy as making the salad is, the dressing is just as easy. Mix the following ingredients:
- Peanuts: (Optional): Peanuts add a creamy component to the dressing and a nutty, salty flavor.
- Rice Vinegar: Rice vinegar is incredibly sweet and subtle.
- Soy sauce or tamari (for a gluten-free option): Soy sauce adds a deep, savory flavor to vegetables that beautifully complements their light, fresh flavor.
- Fresh lemon juice and zest: Fresh is always best. Ripe lime will be firm but not hard, and squeezable but not too soft.
- Garlic: I love garlic and fresh lime juice. It reduces the sourness of the citrus flavor. I would recommend using fresh garlic whenever possible.
- Red Chilli Flakes: Be careful when adding spicy ingredients to recipes. Always start with less than the recipe, taste and adjust for personal preference.
- the water: It helps to thin the dressing.
A high speed blender, of course Helps to mix ingredients.
Replace the dressing
- For a low-fat option, choose a peanut butter powder like Pegfit.
- Omit the peanuts. The dressing is excellent without the peanuts.
- If you don’t have rice vinegar, champagne vinegar and apple cider vinegar are close substitutes.
Once the oil-free lime peanut dressing is mixed, dress the salad, toss and refrigerate until ready to serve. Then, just before serving, toss again.
Sometimes, I like to add some peanuts to the salad dressing for extra crunch.
If, for some reason, you avoid nuts in your diet for dietary reasons or allergies, omit the nuts from the dressing. The lime dressing is fabulous on its own without the peanuts.
Another suggestion is to add the avocado before serving to avoid browning as the salad is prepared and dressed in advance.
Recipe FAQs
Cut the fruit lengthwise. Slice each side of the ribs. Make sure you cut as close to the seed as possible.
For most mangoes, the first ripening stage involves getting nice and soft—think like a ripe avocado. Color: Mangoes will turn green to yellow/orange in color. Mangoes do not have to be completely orange but have primarily orange or yellow spots.
Once ripe, mangoes should be refrigerated to slow down the ripening process. Whole, ripe mangoes can be stored in the refrigerator for up to five days.
advice
- By removing the stems from kale and finely chopping them, they are easier to eat and digest.
- When adding kale to a salad, it’s best to pre-dress the salad to soften the kale and marinate all the ingredients.
- Always add the avocado before serving, so it doesn’t brown.
- I recommend adding the peanuts before serving so they don’t get soggy.
You’ll love this fresh, summery mango salad for lunch, dinner, or your next party!
Other Vegan Salad Recipes to Enjoy
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📖 Recipe
Mango Salad
Mango Salad is a fresh, fruity summer salad packed with nutrient-dense ingredients, topped with lightly oil-free lime-coated peanuts. Every bite tastes like summer in a bowl.
material
Oil-Free Lime Peanut Dressing
instructions
Mango Salad
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Place the kale in the base of a large pot
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Prepare the vegetables for the salad (except the avocado; wait until the avocado is ready to add.
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Add all ingredients to bowl of kale
Peanut Lime Dressing
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Combine all ingredients in a high speed blender
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Blend until smooth
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Pour dressing over salad and toss
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Cover the dressed salad until ready to serve
Comment
- Skip the peanuts in salads and dressings for a nut-free option, or add toasted quinoa to add a crunch.
- Refrigerate both mangoes and avocados as soon as they are ripe to keep them longer (3-5 days).
- If using kale, dress the salad in advance so it softens the kale and marinates the rest of the ingredients.
- Choose fruits and vegetables in season to find the best produce prices.
- The salad will keep in the refrigerator for up to 5 days.
nutrition
Calories: 285kcalSugars: 38gProtein: 10gFat: 15gSaturated Fat: 2gPolyunsaturated Fats: 4gMonounsaturated fats: 7gSodium: 338mgPotassium: 1237mgFiber: 14gSugar: 20gVitamin A: 15106IUVitamin C: 187mgCalcium: 405mgIron: 4mg
Oh! My name is Kathy, I am a retired high school English teacher and vegan enthusiast and blogger. My entire blog is completely plant-based vegetarian. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂