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THAI MANGO SALAD
02

THAI MANGO SALAD

NUTRITION
HEALTHY RECIPES
Oct 28, 2024

THAI MANGO SALAD

Thai Mango Salad is a light, refreshing, colourful dish that shows an ideal balance between sweet, sour, and spicy flavours. Most flavours come from juicy mango, crisp cucumber, and vibrant red bell pepper. The dressing includes lime juice, fish sauce, and honey, has a slight kick from the red chilli flakes, and provides great zest to this salad. Every bite presents fresh cilantro, adding that herbaceous flavour. This yummy salad can even be eaten as a meal, taken on its own with some seafood or chicken barbecue side dish. This Thai Mango Salad is particularly delightful for summer reunions, picnics, or potluck.

RECIPE CATEGORY

Lunch, Dinner, Side, Appetiser

SERVING SIZE

1

CUISINE

Thai, Asian

PREPARATION / TECHNIQUES

No-Cook, Quick & Easy

OCCASION / HOLIDAY

Summer, Picnic, Potluck, Family Meals

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan (with fish sauce substitution), Gluten-Free, Low Fat, Quick & Easy

DISH TYPE

Salad, Side, Appetiser

INGREDIENTS

  • 1/2 ripe mango, julienned
  • 1/4 cucumber, julienned
  • 1/4 red bell pepper, julienned
  • 1 tbsp fresh cilantro, chopped
  • 1 tsp lime juice
  • 1/2 tsp fish sauce (or soy sauce for a vegan option)
  • 1/2 tsp honey (or maple syrup for a vegan option)
  • 1/4 tsp red chilli flakes
  • Salt, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 90
  • Protein: 1g
  • Fat: 1g
  • Carbohydrates: 20g
  • Fibre: 2g
  • Sodium: 150mg

PREPARATION OF THAI MANGO SALAD

  • Prepare the vegetables: Julienne, the mango, cucumber and red bell pepper. These should be very thinly cut uniform pieces so flavours will have the chance to be distributed equally.
  • Mix the dressing: Combine lime juice, fish sauce, honey, red chilli flakes, and a pinch of salt in a small bowl. Beat well until all ingredients are well combined.
  • Combine the salad: Place the julienned mango, cucumber, and bell pepper into a big bowl and gently pour over your dressing. Toss so all the ingredients will be coated evenly.
  • Add cilantro and serve: Topped with chopped cilantro, then tossed to distribute well throughout. Taste and adjust using salt or lime juice, then serve.

PREP TIME

10 minutes

COOKING TIME

None

TIPS

  • Add a handful of mature mango, yet still crispy when pressed.. If too ripe, it makes the salad soggy.
  • Thinly sliced or roasted peanuts would add a great sense of richness to the dish’s texture.
  • Let it stand for 5 to 10 minutes after dressing and tossing the salad to marry the flavours for a more potent flavour.

VARIATIONS

  • Simply replace fish sauce with soy sauce or tamari if you are vegan.
  • You can add grilled shrimp, chicken, or tofu if you want more protein.
  • Add a few handfuls of Thai basil or mint leaves for flavour.

PREPPING AND STORAGE

  • Fridge: Prepared salad, refrigerated in a fridge-safe container, can be served for up to 1 day. Use fresh cilantro at the table for maximum flavour.
  • Freezing: This salad should not be frozen since the mango and cucumber texture will be badly affected.

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