Description
This Mango Salad is a delightful blend of sweet, spicy, and tangy flavors. Juicy mangoes are paired with crisp red bell peppers, sharp red onions, and fresh herbs, all brought together with a zesty lime dressing. It’s a perfect side dish for summer barbecues, picnics, or as a light lunch. Love and Lemons
Ingredients
Units
Scale
- For the Salad:
- 3 ripe mangoes, peeled and sliced into thin strips
- 1 red bell pepper, thinly sliced
- 1/4 red onion, very thinly sliced
- 1 jalapeño pepper, thinly sliced (optional, for heat)
- 1/2 cup fresh basil leaves, chopped
- 1/2 cup fresh mint leaves, chopped
- 1/2 cup toasted peanuts, chopped (optional, for crunch)
- For the Dressing:
- 2 tablespoons fresh lime juice
- 1 tablespoon avocado oil or other neutral oil
- 1 tablespoon tamari or soy sauce
- 1/2 teaspoon honey or agave nectar
- 1/4 teaspoon grated fresh ginger
- 1/4 teaspoon sea salt
Instructions
- Prepare the Salad:
- In a large bowl, combine the sliced mangoes, red bell pepper, red onion, and jalapeño pepper (if using).
- Make the Dressing:
- In a small bowl, whisk together the lime juice, avocado oil, tamari or soy sauce, honey or agave nectar, grated ginger, and sea salt until well combined.
- Assemble the Salad:
- Pour the dressing over the mango mixture and toss gently to coat all the ingredients evenly.
- Add the chopped basil and mint leaves, and toss again to distribute the herbs throughout the salad.
- If using, sprinkle the chopped toasted peanuts over the top for added crunch.
- Serve:
- Serve the salad immediately, or refrigerate for up to 2 hours before serving to allow the flavors to meld.
Notes
- Mango Selection: For the best flavor, use ripe but firm mangoes. Ataulfo or Alphonso varieties are particularly sweet and flavorful.
- Herb Variations: Feel free to adjust the herbs to your preference. Cilantro can be used in place of or in addition to basil and mint.
- Heat Level: Adjust the amount of jalapeño to control the spiciness of the salad. For a milder version, remove the seeds and membranes from the pepper.
- Nut-Free Option: Omit the peanuts for a nut-free version, or substitute with toasted sunflower seeds for a similar crunch.
- Savory Spin
- +3
- Seasons and Suppers
- +3
- Two Peas & Their Pod
- +3
- Love and Lemons
Nutrition
- Calories: Approximately 180
- Sugar: 20g
- Sodium: 300mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 3g
- Protein: 3g
- Cholesterol: 0mg
