It’s mango season which means mangos not only taste fabulous this time of year, but they are also affordable. I love mangos, and nothing tastes better than a mango salad on a hot summer day. The secret to a fabulous mango salad, however, is the combination of flavors in the salad ingredients and fresh lime peanut dressing.
In order to turn my mango salad into a nutrient-dense powerhouse of ingredients, I chose kale as my base before adding a bunch of fabulous colors and flavors.
WHAT INGREDIENTS ARE NEEDED TO MAKE MANGO SALAD?
First, you need to pick a base for the mango salad. For instance, I chose to use kale as my base for the mango salad. But, feel free to use your favorite greens if kale isn’t your thing.
OTHER SUGGESTED GREENS TO SUBSTITUTE FOR KALE IN THE MAGO SALAD
- Romaine lettuce
- Live lettuce
- Leaf lettuce
- Butterhead lettuce
WHY KALE? THE BENEFITS OF INCLUDING KALE IN YOUR MANGO SALAD
According to Healthline, of all the super healthy greens, kale is king. It is definitely one of the healthiest and most nutritious plant foods in existence. For instance, kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties.
For example, kale is a popular vegetable and a member of the cabbage family. Similar to cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts, kale is a cruciferous vegetable.
A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):
- Vitamin A: 206% of the DV (from beta-carotene)
- Vitamin K: 684% of the DV
- Vitamin C: 134% of the DV
- Vitamin B6: 9% of the DV
- Manganese: 26% of the DV
- Calcium: 9% of the DV
- Copper: 10% of the DV
- Potassium: 9% of the DV
- Magnesium: 6% of the DV
- It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
THE INGREDIENTS IN MANGO SALAD
- English cucumber
- Red onion
- Roma Tomatoes
- Avocado (do not add until ready to serve)
- Peanuts (optional)
What I love about any salad with kale, is it can be dressed long before serving. In fact, dressing kale salad in advance makes the kale easier to chew as well as digest.
SO, WHAT’S IN THE MANGO SALAD OIL-FREE DRESSING?
As simple as making the salad, the dressing is just as easy. Simply blend the following ingredients together:
- Rice vinegar
- Soy sauce or Tamari (for a gluten-free option)
- Fresh lime juice and zest
- Red chili flakes (optional)
Of course, a high-speed blender is helpful to blend the ingredients together.
Once the oil-free lime peanut dressing is blended, immediately dress the salad, toss, and refrigerate until ready to serve. Then, right before serving, toss again.
Sometimes, I like to add some peanuts to garnish the salad for an extra crunch. If for some reason you avoid nuts in your diet for dietary reasons or allergy, leave the nuts out of the dressing. The lime dressing, without peanuts, is fabulous on its own.
Another suggestion is to add the avocado right before serving to avoid it turning brown because the salad is prepared and dressed in advance.
IF YOU LOVE FRUIT IN YOUR SALAD, HERE ARE SOME OF MY FAVORITES
- Vegan Pineapple Coleslaw
- Grape Salad
- Fennel Salad with Oranges
- Cabbage Asian Salad
- Watermelon Cucumber Salad
- Vegan Harvest Apple Maple Dijon Slaw
- Blackberry Salad