It's mango season which means mangos taste fabulous this time of year, and they are also affordable. I love mangos, and nothing tastes better than a mango salad on a hot summer day. However, the secret to a fabulous mango salad is the combination of flavors in the salad ingredients and fresh lime peanut dressing.
To turn my mango salad recipe into a nutrient-dense powerhouse of ingredients, I chose kale as my base before adding 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 used 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 RECIPE
According to Healthline, kale is the king of all the super healthy greens. It is one of the most beneficial and most nutritious plant foods.
For instance, kale is loaded with beneficial compounds, some of which have powerful medicinal properties.
For example, kale is a popular vegetable and a member of the cabbage family. Kale is cruciferous like cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts.
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)
I love any salad with kale because it can be dressed long before serving. Dressing kale salad in advance makes the kale easier to chew and digest.
WHAT'S IN THE MANGO SALAD OIL-FREE DRESSING?
As simple as making the salad, the dressing is just as easy. Blend the following ingredients:
- Peanuts (for a nut-free option skip the nuts)
- 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 helps blend the ingredients.
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 allergies, 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 turning brown because the salad is prepared and dressed in advance.
Share this Mango Salad Recipe with your family and friends
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
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂