Healthy Mango Salad Recipe
Mangoes…one of my favourite fruits to eat and a sign that summer is on its way. However, you don’t just have to enjoy mangoes on their own as one of your five fruits a day (although they do taste delicious). They also taste great in a salad, adding a refreshing zing to your meal.
Mangoes pair really well with red chilli as well as lime allowing you to combine sweet, spicy and sour altogether in one dish, three common flavours used in Thai cooking.
Skip to recipe >
How to choose a mango?
When choosing a mango, be sure to pick one that is firm, but slightly soft to the touch and has a sweet smell. I typically prefer Calypso mangoes which are sweet and juicy, without the stringiness, whilst Kensington Pride mangoes are sweet and tangy, with a rich, juicy flesh. If you can’t decide which mango you’d prefer more, buy one of each and taste them to decide on your favourite.
How to store mangoes?
Store your mangoes in a fruit bowl if you’re going to eat them in the next 24-48 hours, alternatively, place them in the fridge. This will stop them from over-ripening and can help them last longer until you want to use them. If they’re not yet fully ripe, you can ripen them out of the fridge, as long as you keep them out of direct sunlight. You should also avoid storing them in a plastic bag as mangoes need air.
How to cut a mango?
The best way to cut a mango is to slice lengthways along the mango against both sides of the seed to create two cheeks. You can then score vertically across each cheek and then horizontal to create cubes. Slice along the bottom against the skin to remove the cubes for your mango salad or scoop out using a spoon.
What do you serve mango salad with?
Although you can eat the mango salad on its own, it also makes a great accompaniment with a number of dishes, particularly meat. Here are just some of my favourites:
- Spiced pork cutlets or pork chops
- Fish - grilled or BBQ barramundi, snapper, salmon
- King prawns
- Chicken satay sticks with peanut sauce
- BBQ meats – steaks, sausages, lamb kebabs, lamb cutlets
- Vietnamese spring rolls
Ingredients
- 1 calypso mango cubed
- 1 red chilli sliced and finely chopped (remove seeds if don’t want it too hot)
- 1/2 red onion, finely diced
- 1/2 cup coriander, roughly chopped
- Oakleaf lettuce leaves washed and roughly chopped
- 1 red capsicum, diced
- 10 pecorino cherry tomatoes, halved
- 1 tsp capers, roughly chopped
- Half a lime, juiced
- Salt and pepper to season
- 1 tbsp olive oil
Method
- Place the chopped mango, lettuce, red onion, capsicum, tomatoes and chilli in a bowl and combine.
- Add the capers and coriander and season with salt and pepper and drizzle with olive oil. Squeeze over the juice of half a lemon and toss all ingredients together until evenly coated.
- Serve immediately or keep in the fridge ready to serve.