+ Well Nourished | Asian Mango Salad recipe

Asian Mango Salad

I love this time of year when the beautiful Queensland mangoes appear at my local farmers market.  So, today I thought I’d share a family favourite – a very healthy Asian Mango Salad recipe.  As soon as my kids see mangoes in store this is what they request.  I make it with both green (as photographed) and regular, sweet mangos.  Just make sure that if you are using regular mango, that the flesh is firm and they are not overripe.  Overripe fruits are best kept for smoothies.

This salad is gluten free, dairy free, grain free, vegetarian and vegan.

Why is it so healthy?
As well as containing plant-based (Phyto) nutrients, the mango supports healthy digestion.  Lots more antioxidant and phytonutrients are in the vegetables.  The cashew nuts add a little protein and good fats.  The mint and coriander are very detoxifying and cleansing.

Ingredients
Salad
1 mango (green or regular), julienned
1 red capsicum, thinly sliced
1 small red onion or a bunch of spring onions, finely sliced
1 wombok or Asian style cabbage, finely shredded
1 small bunch of mint or Vietnamese mint, leaves picked
1 small bunch of coriander, leaves picked
1/2 cup of cashew nuts, lightly toasted
1-2 kaffir lime leaves, thinly sliced (optional)
1 red chilli, sliced (optional)
Fried shallots, to finish

Dressing
1 lime, juice and zest
2 tablespoons fish sauce
2 table spoons rice wine vinegar
1-2 tablespoons rice malt syrup (or the sweetener of your choice)

Method

  1. Simply combine all of the salad ingredients in a salad bowl.
  2. Combine all of the dressing ingredients well (shaking together in a little jar is easiest)- taste it and make sure you are happy with the balance between the sweet / salty / sour flavours.  If it is too sour you may like to add a little more fish sauce (saltiness) or sweetener.
  3. Dress the salad just prior to serving.

Variations
Nut-free
Replace the cashews with toasted sunflower seeds.

Make a meal of it
Add grilled fish, chicken or pork, or a can of tuna.  Boiled egg will also work.

 

I love this salad – do you?  I’d love to receive your feedback in the comments below.

 

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Asian Mango Salad

  • dajbau

    Georgia sorry to be bombarding you with qs today but can I find rice malt syrup at one of the major supermarkets? Thanks.

    • You’re questions are always welcome. Only Coles stocks Rice Malt syrup (most major ones I’m told). It’s made by Pure Harvest $3.60 for 500grams so it’s very good value. G x

  • Cherrylussh

    Saw this on IG a couple of weeks ago, went straight to website and made it that night! Soooo delicious and fresh-tasting. Crisp, light and feel-good. Goes with lots of different types of protein, too. Thanks yet again

  • Deb dunt

    Hi Georgia. I will definitely try this recipe. Do you fry your own shallots or buy the packet of them in the Asian section at supermarket? If you fry them do you just do them in the wok with peanut oil?

  • I’ve done both. Yes you’re spot on, fry in enough oil to cover them until crispy Gx

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