This refreshing, healthy mango salad recipe mixes sweet and bitter tastes and stars ripe mango, radicchio, kale, beet greens, cilantro, and others, giving you an energizing, nutrient-rich salad.
Hi lovely, I hope you're enjoying life wherever you are. I'm thrilled to share this delicious and healthy mango salad with you. It's a perfect combo of bitter and sweet flavors that offers high nutrients to feed your cells.
I love mangos, and even if they're rarely great on this side of the globe, when I get a good one, I really make good use of it to make sure I appreciate it to the maximum!
When I ain't making mango salsa, I love adding mango to salads because it adds sweetness and softness that mellows bitter flavors.
It's a mango salad full of fresh flavors, including radicchio, kale, beet greens, cilantro, rosemary, sprouts, nuts, and nutritional yeast. Folding this salad together is a vinaigrette made with tamari sauce and olive oil. Simple yet outstanding!
This mango salad is composed of fiber-rich nutrients so that you can enjoy it on its own or as a summer side dish. Either way, it will leave you feeling energized!
Ingredient Note
This salad is composed of different ingredients, all bringing you essential nutrients, unique flavors, and different textures.
Mango brings sweetness and softness and is low in calories as it contains lots of water. It's rich in fiber, vitamins C, A, B9, B6, and vitamin K. Mango has minerals like potassium, magnesium, and copper.
Radicchio belongs to the chicory family, which is quite bitter. It's loaded with anti-inflammatory components.
Kale leaves in this salad are young and fresh, offering you tenderness you'll not get with mature leaves.
Beet greens have mild sweetness with a touch of earthiness. For a salad, opt for young leaves, the mature leaves have some bitterness. Beet greens are high in vitamins A, Bs, C, and E. They're also a good source of potassium.
Sprouts are young plants after germination and are packed with essential nutrients necessary for the plant to grow. I buy them from organic grocery stores, but you can sprout seeds at home.
Cilantro has a subtle flavor with notes of pepper and citrus. It's a powerhouse of nutrients like vitamins A, Bs, C, E, and K, with calcium, potassium, iron, magnesium, copper, and phosphorus minerals.
Nutritional yeast is a game-changer in vegan and plant-based diets. It has a cheesy flavor that makes this salad delicious. It's a good source of vitamin Bs.
Nuts add crunchiness, sweetness, and healthy fats. I added cashews and peanuts to this salad, but sometimes I go for walnuts and almonds. You can also use seeds.
Vinaigrette is a bold combination of tamari and cold-pressed olive oil. You can substitute tamari with balsamic or soy sauce.
Why you'll love this mango salad
- Nutrients; This salad is rich in micronutrients and phytochemicals, which, if consumed regularly, can offer their health benefits in preventing diseases, reducing inflammation, and promoting health.
- A blend of flavors; Bitterness from radicchio and sprouts mingles with sweet flavors from mango, nuts, nutritional yeast, cilantro, and the vinaigrette.
- It's fast and easy, yet delicious; Often, the taste is sacrificed when people want quick and easy recipes. Not in this mango salad.
- It's fresh and filling; Which makes it perfect as a meal on its own.
- Availability; You can easily find all the ingredients in your local grocery store.
- Easy to pack; You can pack this salad for your outdoor activities. Just carry the vinaigrette in a small jar.
- Make ahead; This salad stores well for a day or two. In this case, sprinkle some lemon over the salad to reduce oxidation. Cover the salad in an air-tight container, and do not add the vinaigrette.
The mango takes this salad to the next level, with delicious flavor in each bite. Besides, mango can help with digestion as it contains amylase, a digestive enzyme.
Make this nutritious mango salad, substitute and customize it to your liking.
Talk to you soon, Githu.
You'll love these healthy salads
📖 Recipe
What a refreshing, healthy mango salad!
Equipment
- kitchen knife
- A small jar with a lid
- Salad spoons
Ingredients
Vinaigrette
- 2 tablespoon tamari sauce or balsamic/soy
- 3 tablespoon cold-pressed/virgin olive oil
- ¼ teaspoon salt (optional)
Mango salad
- 6 Baby kale leaves
- 4 radicchio leaves
- 5 beet greens young leaves
- ½ cup cilantro leaves
- some sprouts of choice
- 1 large mango (peeled and diced)
- 2 tablespoon nutritional yeast
- ½ mixed nuts of choice
- 1 tablespoon chopped fresh rosemary
Instructions
Vinaigrette
- In a small jar, add the ingredients, close the jar, and shake vigorously. Set aside
Mango salad
- Clean and tap dry all leaves and the mango
- Using your hands, tear the leaves into bite sizes, and put them in a salad bowl
- Bring all the other ingredients into the bowl
- Drizzle the vinaigrette on top and use spoon salads to gently mix the salad
- Serve and enjoy.
- Use sharing buttons to share this salad recipe, thank you in advance.
Notes
- Choose a ripe but firm mango.
- During preparation, peel and slice the mango after having prepared the rest of the ingredients to reduce oxidation.
- If storing this mango salad, omit the nuts, as they'll lose their crunchiness. Add the vinaigrette just before serving.
- The vinaigrette can be stored in a fridge for up to 10 days.
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