+ 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.

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

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)


  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.

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.


All of the content here at Well Nourished is FREE to assist you to be the healthiest you can be.  But you can help me to build a healthier world, please  Share this post with a friend Share this post with a friend.

You can also support my work by purchasing my ebook “Rise and Shine” – more details HERE or “The Well Nourished Lunchbox” – more details HERE.

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

Kind words…

“I downloaded your ebooks after hearing you speak at the Health and Wellness Summit in Melbourne. Love them, life changing… Don’t stop! Thank you for getting the whole food message out there, I certainly heard it.” Melanie

“I love your ebooks, I have all three of them now and they are now my only go to receipe books. They are simple, wholesome and taste great. THANK YOU!!! I have spent alot of money on courses about healthy eating and recipe books but your books have covered it all and my little man enjoys the snacks etc. Wish I would have found you earlier “. Brooke

“I just want to say a huge thank you for your amazing website and information. I’ve never liked cooking and never got excited by my ‘healthy’ cooking. My husband is even worse and if he could, he would just eat beacon and eggs every morning and steak every night. He hardly ate any veggies. Since I found your website I have gone through almost every recipe. My husband is loving every meal as well – even meat free Monday, and he’s taking left-overs to work for lunch (honestly, who thought that could be so hard?!)” Rose

“You have truly helped me and my family to lead a healthier lifestyle. I’ve been referring to your page every few days, very inspiring, so thank you!” Emily

“Thank you very much for your awesome website & facebook page posts, you have motivated & inspired me heaps!” Fiona

“Just discovered your site 3 weeks ago, its been a great help with kids lunches for back to school, thanks so much!” Ange

“What a fantastic blog filled with so many great recipes and information!” Carla

“I just wanted to let you know that you have absolutely inspired me to a better way of eating, I’ve been making my shopping lists based on recipes you’ve shared and am educating my kids with the reasons behind different foods and why they are good etc! This page has become my little bible hehe! Thank you so much for all the detail you give. It’s absolutely wonderful!” Sky

FREE Newsletter

Register to receive:

  • FREE Chocolate Ebook
  • Weekly whole food recipes
  • Practical health and nutrition tips
  • Subscribers only special offers

Sign up for our Newsletter

* indicates required