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–+ servings
mango salad
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4.74 from 15 votes

Mango Salad

Mango salad is a fresh, fruity summertime salad loaded with nutrient-dense foods, topped with a light oil-free lime peanut dressing. Every bite tastes like summertime in a bowl.
Prep Time15 minutes
Total Time15 minutes
Course: Salad
Cuisine: American
Diet: Gluten Free, Low Calorie, Low Fat, Vegan, Vegetarian
Servings: 4 servings
Calories: 285kcal
Author: Kathy Carmichael

Ingredients

Mango Salad

  • 8 cups kale stem and veins removed, chopped or any green of choice
  • 2 mangos cut into bite-sized pieces
  • 1 English cucumber deseeded and julienned
  • 2 Roma tomatoes cut into bite-sized pieces
  • 1 small red onion cut into slivers
  • ½ cup fresh cilantro chopped
  • 1 avocado cut into bite-sized pieces (wait to cut until right before serving)

Oil-Free Lime Peanut Dressing

  • ¼ cup peanuts
  • 1 Tablespoon rice vinegar
  • 1 Tablespoon soy sauce or Tamari
  • 1 teaspoon fresh ginger minced
  • 1 clove garlic
  • ¼ teaspoon red chili flakes optional
  • ¼ cup water
  • 2 limes juiced and zested

Instructions

Mango Salad

  • Place kale in the base of a large bowl
  • Prepare vegetables for the salad (except for avocado; wait until ready to serve to add avocado.
  • Add all ingredients to the bowl of kale

Peanut Lime Dressing

  • Combine all ingredients into a high-speed blender
  • Blend until smooth
  • Pour the dressing into the salad and toss
  • Cover the dressed salad until ready to serve

Serving Mango Salad

  • Remove the mango salad from the refrigerator
  • Toss again
  • Add cut up avocado
  • Serve with peanuts on top if chosen

Nut-Free Dressing Option

  • Omit nuts from the recipe
  • Blend and toss

Notes

  • Skip the peanuts in the salad and in the dressing for a nut-free option, or add toasted quinoa for a crunchy addition. 
  • Refrigerate both mangos and avocados as soon as they are ripe to preserve them longer (3-5 days).
  • If using kale, dress the salad in advance, so it softens the kale and marinates the rest of the ingredients. 
  • Choose fruits and vegetables in season to find the best prices on produce. 
  • The salad will last, dressed, in the refrigerator for up to 5 days. 

Nutrition

Calories: 285kcal | Carbohydrates: 38g | Protein: 10g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Sodium: 338mg | Potassium: 1237mg | Fiber: 14g | Sugar: 20g | Vitamin A: 15106IU | Vitamin C: 187mg | Calcium: 405mg | Iron: 4mg