Mango peel Crisp and fresh vegetables combine with sweet mangoes for a tangy dressing that will tempt your taste buds. Eat it as a main salad, add tofu or tempeh, or top your favorite sandwich with this mango slaw recipe.
Mango slaw is truly a crunchy, sweet and delicious sensation. I think any mango recipe tastes amazing, especially when paired with the right dressing.
Jump:
As a child, I remember coleslaw drenched in mayonnaise and eaten sour. But, not all slaw is created equal.
My mango slaw recipe is loaded with crunchy veggies, which is the perfect side dish, added to top an entrée with jerk tempeh, or tucked inside a vegan toasted ciabatta bun with mango slaw on top.
Cabbage Health Benefits
According to HealthlineCabbage has 9 health benefits:
- Cabbage is packed with nutrients.
- Helps reduce inflammation
- Helps improve digestion
- Rich in vitamin C
- Lowers blood pressure
- Contributes to good heart health
- Helps reduce cholesterol
- Excellent source of vitamin K
- And it’s easy to add to any diet.
In other words, eating cabbage and other cruciferous vegetables is good for our overall health and well-being.
Varieties of Cabbage
For example, there are usually 4 different types of cabbage available in the grocery store.
green cabbage, For example, most commonly used for salads and stir-fries.
Cabbage is a type of cabbage, however, is dense with perforated leaves. Often, I use it in salads with lettuce, which adds texture.
Like bib lettuceNapa cabbage The leaves are thick and have a trim. Bitter and peppery in taste, this cabbage is commonly used to make kimchi.
on the other hand, Purple cabbage Similar to white cabbage but a vibrant magenta color. Also suitable for salads, I chose this type of cabbage only because of its beauty.
I chose a combination of green and purple cabbage for this mango slaw recipe, but any cabbage will work perfectly.
How to choose and cut a mango
According to Mango.orgChoosing a mango is all about smell and touch, so squeeze away!
- When picking a mango, don’t focus on color. This is not the best indicator of maturity.
- Squeeze the mango gently. Give a ripe mango.
- Use your experience with produce like peaches and avocados, which soften as they ripen.
- Ripe mango stems sometimes have a fruity aroma.
- Red color in some varieties is not an indicator of maturity. Always judge by feeling.
When I bought my first mango, I struggled to cut it; Honestly, I broke it! Then, I figured out the secret and now buy mangoes with confidence.
First, peel the mango from the vegetable. Once peeled, set the mango aside and round the mango lengthwise and then sideways, pushing the knife in until you reach the hard inner core.
Next, make a clean putt as close to the core as possible and repeat the process with the remaining three sides.
Coleslaw ingredients
- Green Cabbage or Napa Cabbage: I like napa cabbage for its thin and shiny leaves, but any cabbage works well.
- red cabbage: I chose to add red cabbage for color as texture.
- the carrot: Chopped carrots are the best cut for this salad, so the ingredients have a simple texture.
- Scallions (green onions): I add white and green parts of green onions to this salad.
- mango: Fresh mangoes are best, especially when in season.
replacement
- Add thinly sliced red bell pepper for extra color.
- Red onions or pickled red onions add an extra sweetness and tang to mango slaw.
- Add thin slices of jalapeño or serrano pepper to add a little spice to the slaw recipe.
- Sometimes, fresh cut mangoes are made by cutting them into grocery containers as a shortcut.
dressing ingredients
- Champagne Vinegar: Champagne vinegar is made from champagne. It has a relatively mild taste and is actually one of the more subtle types of vinegar.
- the water: Since I don’t cook with oil, water acts as an emulsifier for the dressing.
- Maple Syrup: I love maple syrup as a sugar substitute in dressing recipes.
- Lemon juice: Lime and mango are great together.
- Test for salt and pepper: Just a little salt and pepper brings the dressing together. I love fresh chilies.
Replace the dressing
- If you can’t find champagne vinegar, use rice vinegar instead.
- Date syrup or agave make a great alternative to maple syrup.
Serving suggestions
Coleslaw, unlike other salads, is best dressed before serving. The longer the mango slaw is marinated in the dressing, the deeper the flavor of the dressing and ingredients.
And coleslaw lasts a long time in the refrigerator, dressed, without drying out. So, I usually make a big batch of mangoes and use them in various weekly recipes.
While mango slaw can be eaten as a side dish or even a main dish, I also enjoy it topped with tempeh or tofu. Also, mango slaw is great as a sandwich topper.
No matter how you eat mango slaw, the combination of crisp and fresh vegetables with sweet mango will tempt your taste buds.
Recipe FAQs
You can substitute red wine vinegar, white wine vinegar, rice vinegar, lemon or lime juice. Or, swap the vinegar amount for vegan mayo.
Remove as much air as possible from the container before sealing it tightly. The key to freezing coleslaw is the dressing you choose. Coleslaw can be frozen for up to 6 months if vinegar-based.
A little salt goes a long way to counteract the effects of this tear-jerking cry. Place your shredded cabbage in a colander or a large mesh strainer in a large bowl. Sprinkle one teaspoon over each pound of cabbage and toss to distribute the salt evenly throughout the cabbage.
advice
- Although pre-bagged coleslaw and salad costs more, occasionally, I buy a bag if I don’t have plans for the other two cabbages I buy.
- Or, sometimes, my store carries ½ cabbage, already cut to buy.
- Another idea is to buy 1 cabbage and skip varieties and colors to save money.
- Make the salad ahead of time and dress it up so the flavor increases as it chills together.
- Add additional vegetables such as red bell peppers, red onions or your favorite for an entrée salad.
- Try peanut Thai dressing as a different dressing option.
Try this mango coleslaw recipe this summer for a refreshing new salad idea!
Summer Salad Recipes
If you love this mango slaw recipe, give it a 5-star review below and leave us a comment!
📖 Recipe
Mango Slaw
Mango slaw combines crisp and fresh vegetables with sweet mango in a tangy dressing that will tempt your taste buds. Eat it as a main salad, add tofu or tempeh, or top your favorite sandwich with mango slaw.
material
Mango Slaw Dressing Ingredients (Oil-Free)
instructions
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Combine all mango slaw ingredients in a large bowl
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Whisk the slaw dressing in a separate bowl and pour over the slaw ingredients
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Toss well. Cover and refrigerate at least one hour before serving.
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Toss well again before serving.
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Taste and add additional salt and pepper to taste
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Garnish with parsley
Comment
- When selecting a mango, gently squeeze the fruit to judge ripeness. A ripe mango will give slightly, indicating soft flesh inside similar to a peach.
- I recommend using fresh lime juice for best flavor.
- Add lime zest for a more vibrant lime appearance.
- Prepare the slaw ahead of time to marinate the vegetables and soften the cabbage.
- Use white parts of greens and green onions for color as well as flavor.
- If you can’t find champagne vinegar, substitute it with rice wine vinegar.
nutrition
Calories: 56kcalSugars: 13gProtein: 1gFat: 0.2gSaturated Fat: 0.05gPolyunsaturated Fats: 0.1gMonounsaturated fats: 0.1gSodium: 28mgPotassium: 253mgFiber: 2gSugar: 10gVitamin A: 3508IUVitamin C: 42mgCalcium: 44mgIron: 1mg
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! 🙂