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. 

This fresh and vibrant Asian Mango Salad is the perfect combination of sweet, salty, and tangy flavours. With a mix of crunchy cabbage, juicy ripe mangos, and fresh herbs, it’s a deliciously light and refreshing dish that’s ideal for warm days or as a side dish to your favourite grilled protein.

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.

Why is it so healthy?

As well as containing a rainbow of 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. And the lime juice is rich in vitamin C. 

Ingredients

For this salad, you’ll need a small wombok or white cabbage, red onion (or green onion), red capsicum (bell pepper), fresh mint and coriander (cilantro), a mango, toasted cashew nuts (or peanuts) and optional red chili and fried shallots. For the dressing, combine fresh lime juice and zest, fish sauce, rice wine vinegar and rice malt syrup (or honey or maple syrup).

How to make this Thai Mango Salad recipe

Simply toss together all the salad ingredients in a bowl. For the dressing, shake all ingredients together in a jar until well combined, and adjust the flavour to your liking. Dress the salad just before serving to keep it fresh and crisp, and finish with fried shallots and chilli for added crunch and spice.

Serving suggestions and how to store

Serve this Asian Mango Salad alongside grilled chicken, fish, or pork, or enjoy it as a light vegetarian meal. It’s best eaten fresh, but you can store leftovers in the fridge for up to a day. Just keep the dressing separate until ready to serve.

Vary this Asian mango salad recipe to suit your needs

For a nut-free option, swap the cashews for toasted sunflower seeds. Make it vegan by replacing the fish sauce with a pinch of sea salt. If you can’t find mango, julienned apple makes a great substitute for a similar sweet-tangy flavor.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit any specific dietary requirements.

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’– where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

Asian Mango Salad

Prep 15 minutes minutes

Total 15 minutes minutes

Serves: 4

This delicious, zesty Asian Mango Salad is one of my favourites. It's bursting with flavour and so very nourishing. 

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Ingredients

Salad

• 1 wombok cabbage (small or half a large) or white cabbage, finely shredded
• 1 red onion/s -small or a bunch of spring onions, finely sliced
• 1 red capsicum/s -thinly sliced
• 1 bunch/s fresh mint leaves -or Vietnamese mint, leaves picked
• 1 bunch/s fresh coriander leaves -leaves picked
• 1 mango/s (green or regular), julienned
• 75 g raw cashew nuts (1 cup) lightly toasted, or can sub peanuts
• 1 red chilli/s -sliced (optional)
• 2 tbsp fried shallots -to finish (optional)

Dressing

• 1 lime/s -juice and zest
• 2 tbsp fish sauce
• 2 tbsp rice wine vinegar
• 1-2 tbsp rice malt syrup (or the sweetener of your choice)

Method

• Simply combine all of the salad ingredients in a salad bowl.
• 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.
• Dress and toss the salad just prior to serving.
• Garnish with the shallots/ optional chilli. 

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, grilled tofu or tempeh are good choices for vegetarians.

Vegan and seafood-free

Replace the fish sauce with sea salt to taste. 

Onion-free

Simply omit the onion/spring onion/fried shallots.

Can't source mango

This is also lovely with julienne apple.

 

 

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

 

Course: Salad

Cuisine: Asian

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