Mango slaw is honestly a crunchy, sweet, and savory sensation. In fact, I think any recipe with mango tastes fabulous, especially pairs with the right dressing.
When I was a kid, I remember coleslaw drenched in mayonnaise and tasting sour. But, all slaw is not created equal.
In fact, my mango slaw recipe is loaded with crunchy vegetables, which is the perfect side dish, entree with jerk tempeh added to the top or placed inside a vegan toasted ciabatta bun with mango slaw on top.
WHAT ARE THE BENEFITS OF EATING CABBAGE?
According to Healthline, cabbage has 9 Health benefits:
- Cabbage is packed with nutrients.
- Helps reduce inflammation
- Helps improve digestion
- Packed with vitamin C
- Lowers blood pressure
- Contributes to good heart health
- Helps lower cholesterol
- Excellent source of vitamin K
- And it is easy to add to any diet.
IN FACT, JUST 1 CUP (89 GRAMS) OF RAW GREEN CABBAGE CONTAINS:
- Calories: 22
- Protein: 1 gram
- Fiber: 2 grams
- Vitamin K: 85% of the RDI
- Vitamin C: 54% of the RDI
- Folate: 10% of the RDI
- Manganese: 7% of the RDI
- Vitamin B6: 6% of the RDI
- Calcium: 4% of the RDI
- Potassium: 4% of the RDI
- Magnesium: 3% of the RDI
In other words, eating cabbage and other cruciferous vegetables is good for our overall health and well-being.
WHAT TYPE OF CABBAGE DO I USE FOR MANGO SLAW?
For example, there are 4 different types of cabbage commonly found in the grocery store.
Green cabbage, for instance, is the most commonly used cabbage for salads and stir-fries. I actually use it in my Grilled Asian Sesame Tofu with Vegetable Slaw recipe.
Savory cabbage, however, is denser with ridged leaves. Often, I use it with a combination of lettuces in salads, which adds to the texture.
Napa cabbage, similar to bib lettuce, also is denser and has ridged leaves. Bitter and peppery in taste, however, this cabbage is generally used to make kimchi.
On the other hand, purple cabbage is similar to white cabbage, but it is a vibrant magenta color. Also perfect for salads, I have chosen this type of cabbage simply because of its beauty.
I chose a combination of green and purple cabbage for this mango slaw recipe, but any cabbage will work perfectly.
HOW TO CHOOSE AND CUT THE PERFECT MANGO FOR MANGO SLAW
According to Mango.org, choosing a mango is all about smell and touch, so squeeze away!
- When picking a mango, don’t focus on color. It is not the best indicator of ripeness.
- Squeeze the mango gently. A ripe mango will give slightly.
- Use your experience with produce such as peaches and avocados, which also become softer as they ripen.
- Ripe mangos will sometimes have a fruity aroma at their stems.
- The red color that appears on some varieties is not an indicator of ripeness. Always judge by feel.
When I bought my first mango, I struggled to cut it; to be honest, I demolished it! Then, I figured out the secret, and I now buy mangos confidently.
First, mangoes need to be peeled with a vegetable peeler. Once peeled, lay the mango on one side and score the mango lengthwise and then sideways, pushing the knife in until you reach the hard inner core.
Next, make one clean put as close to the core as possible, and repeat the process with the remaining three sides.
WHAT INGREDIENTS ARE IN MANGO SLAW?
- Green Cabbage or Napa Cabbage
- Red Cabbage
- Carrots
- Scallions (Green Onions)
- Mango
MANGO SLAW DRESSING INGREDIENTS (OIL-FREE)
- Champagne Vinegar
- Water
- Maple Syrup
- Lime Juice
- Salt and pepper to taste
SHORT-CUT TO FAST AND EASY MANGO SLAW
Even though pre-bagged coleslaw and salads cost more, sometimes, I buy a bag if I don't have plans for the rest of the two cabbages I purchase.
Or, sometimes, my store carries 1/2 cabbages, already cut to purchase.
Another idea is to buy 1 cabbage and skip the variety and color to save money.
HOW TO SERVE MANGO SLAW
Coleslaw, unlike other salads, are better when dressed before serving. In fact, the longer the mango slaw marinates in the dressing, the more profound the flavors of the dressing and ingredients.
And, coleslaw lasts for days in the refrigerator, dressed, without wilting. For that reason, I generally make a big batch of mango slaw and use it for different recipes throughout the week.
Although the mango slaw can be eaten as a side dish or even a main dish, I also enjoy it with tempeh or tofu on top. Besides, mango slaw is great as a sandwich topper.
JERK TEMPEH SERVED ON TOP OF MANGO SLAW
JERK TEMPEH SANDWICH TOPPED WITH MANGO SLAW
Regardless of how you eat mango slaw, the combination of crisp and fresh vegetables with sweet mango in a tangy dressing will tempt your tastebuds.
DO YOU LOVE COLESLAW? IF SO, CHECK OUT THESE COLESLAW RECIPES!
- Vegan Coleslaw
- Spicy Coleslaw
- BBQ Coleslaw Recipe
- Southwest Coleslaw
- Mexican Coleslaw Recipe
- Asian Coleslaw
- Vegan Harvest Apple Maple Dijon Slaw
- Vegan Pineapple Coleslaw
Mango Slaw
Mango slaw is a combination of crisp and fresh vegetables with sweet mango in a tangy dressing that will tempt your tastebuds. Eat it as a main salad, add tofu or tempeh, or add mango slaw to the top of your favorite sandwich.
Ingredients
Slaw
- 3 cups Green Cabbage or Napa Cabbage, Shredded
- 3 cups Red Cabbage, Shredded
- 1 cup Shredded Carrots
- 1 bunch Scallions (Green Onions), diced
- 1 large Red Mango, diced
MANGO SLAW DRESSING INGREDIENTS (OIL-FREE)
- 3 Tablespoons Champagne Vinegar (substitute white vinegar)
- 3 Tablespoons Water
- 2 Tablespoons Maple Syrup
- 1 Tablespoon Lime Juice
- Salt and pepper to taste
- 3 Tablespoons chopped Parsley to garnish (optional)
Instructions
- Combine all mango slaw ingredients in a large bowl
- Whisk the slaw dressing in a separate bowl and pour over the slaw ingredients
- Toss well. Cover and place in her refrigerator for at least an hour before serving.
- Toss well again before serving.
- Taste and add additional salt and pepper taste
- Garnish with parsley
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Nutrition Information
Yield
8 servingsServing Size
1Amount Per Serving Calories 77Total Fat 0gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 71mgCarbohydrates 19gFiber 4gSugar 13gProtein 2g
Nutrition facts may not be 100% accurate.
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! 🙂
Sonia
I mede it, amazing. Thank you so much
Kathy Carmichael
Sonia, I'm so glad you liked it. You should check out my mango salad recipe. If you like mango, you are sure to love it. Have a great holiday! And thank you for the feedback. I appreciate it.
SUSAN
Can you use (defrosted) frozen mango with this recipe? Looks delicious!
Kathy Carmichael
Hi Susan, I haven't tried using thawed, frozen mango. My only concern is it might be too wet and weigh down the other veggies. On the other hand, the cabbage in the slaw is very hearty and won't wilt. Let me know if you try it and it works well. I'm sure others would appreciate your feedback.