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TROPICAL MANGO & ARUGULA SALAD
05

TROPICAL MANGO & ARUGULA SALAD

NUTRITION
HEALTHY RECIPES
Feb 02, 2025

TROPICAL MANGO & ARUGULA SALAD

This vibrant tropical mango and arugula salad combines sweet, juicy mango with the peppery bite of fresh arugula. Tossed with a zesty lime dressing and finished with fragrant cilantro, this salad is refreshing, light and bursting with flavour. The balance of sweetness and peppery notes makes it a perfect side dish or a light lunch. It is packed with vitamins, antioxidants and healthy fats, making it a nutritious yet delicious choice. Ideal for warm summer days or as a colourful addition to any meal, this salad is quick to prepare and full of tropical goodness.

RECIPE CATEGORY

Salad, Side, Appetiser

SERVING SIZE

1

CUISINE

Caribbean, Latin-American, Mediterranean

PREPARATION/TECHNIQUES

No-Cook, Quick & Easy

OCCASION/HOLIDAY

Summer, BBQ, Picnic, Light Lunch, Brunch, Family Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegetarian, Vegan, Gluten-Free, Low Carb, Healthy, Quick & Easy

DISH TYPE

Salad

INGREDIENTS

The following are the ingredients we need to prepare this tropical mango & arugula salad.

  • 1/2 ripe mango, diced
  • 30g fresh arugula
  • 1 tbsp fresh cilantro, chopped
  • 1 tsp lime juice
  • 1 tsp olive oil
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION (Per Serving)

  • Calories: 110 kcal
  • Protein: 2g
  • Carbohydrates: 14g
  • Fats: 6g
  • Fibre: 3g
  • Sodium: 80mg

PREPARATION

  • Prepare The Ingredients: Dice the mango, chop the cilantro and rinse the arugula.
  • Assemble The Salad: In a bowl, combine the arugula, mango and chopped cilantro.
  • Dress The Salad: Drizzle with lime juice and olive oil.
  • Season And Serve: Sprinkle with salt and pepper, toss gently and enjoy immediately.

PREP TIME

5 minutes

COOKING TIME

None

TIPS

Here are some tips to help you prepare this tropical mango & arugula salad.

  • Perfect Mango: Use a ripe yet firm mango for the best balance of sweetness and texture.
  • Arugula Freshness: Ensure the arugula is dry before mixing to prevent a watery salad.
  • Cilantro Alternative: Swap cilantro for fresh mint or basil for a different herbaceous touch.
  • Dressing Upgrade: Add a dash of honey or agave syrup for extra sweetness.
  • Extra Crunch: Sprinkle toasted pumpkin seeds or chopped almonds for added texture.

VARIATIONS

  • Protein Boost: Add grilled shrimp or chickpeas for a more filling salad.
  • Cheese Addition: Crumble feta or goat cheese for a creamy contrast.
  • Tropical Twist: Mix in pineapple or papaya for an extra tropical flavour.
  • Spicy Kick: Add a pinch of red pepper flakes for heat.

PREPPING AND STORAGE

  • Fridge: Store in an airtight container for up to 12 hours.
  • Keep Fresh: If making ahead, store the dressing separately and toss before serving.
  • No Freezing: Freezing is not recommended due to the fresh ingredients.
  • Meal Prep Tip: Dice the mango in advance and store it in an airtight container for quick assembly.
  • Serving Suggestion: Enjoy chilled for maximum refreshment.

Our Location

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Suite 1, 4 Arrenway Drive
Albany, Auckland
0800 BE EPIC (233 742) info@epicsocial.media

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