Healthy Mango Salad

This hearty mango salad celebrates the sweetness of fresh tropical fruit balanced with crisp vegetables and a zesty lime dressing. The vibrant combination delivers a perfect balance of sweet, tangy and savory flavors that will brighten any meal.

I first made this colorful salad during a particularly scorching summer when turning on the oven seemed unbearable. My family was instantly captivated by the bright flavors and now it appears regularly at our backyard gatherings.

Ingredients

• Mangoes: select ones that yield slightly to pressure with a sweet fragrant smell for optimal sweetness
• Avocados: choose slightly firm fruit that gives gently when pressed for perfect creamy texture
• Red bell peppers: provide sweet crunch and vibrant color contrast to the tropical elements
• Red onions: add a pleasant bite that balances the sweetness look for firm dry specimens
• Cucumber: brings refreshing crispness select firm unblemished ones with tight skin
• Fresh coriander: provides herbal brightness and citrus notes essential for authentic flavor
• Lime: select heavy juicy fruits for maximum tanginess and bright acidity
• Salt: enhances all the flavors and brings the ingredients together
• Red chili flakes: adds gentle heat that complements the sweet mango beautifully
• Olive oil: use a quality extra virgin variety for best flavor and mouthfeel

Step-by-Step Instructions

Prepare the fruit:

Cut mangoes and avocados into uniform bite sized pieces about ¾ inch cubes. Work carefully around the mango pit slicing the cheeks first then scoring the flesh before cutting away from the skin. For avocados halve them remove the pit and scoop or slice the flesh directly from the skin.

Chop the vegetables:

Dice the red capsicum peppers cucumbers and red onions into pieces slightly smaller than the fruit approximately ½ inch pieces. The smaller size ensures these more assertive ingredients dont overwhelm the delicate fruit flavors.

Combine ingredients:

Roughly chop the coriander leaves including some tender stems for extra flavor. Add all prepared ingredients to a large salad bowl creating a colorful medley.

Dress the salad:

Squeeze fresh lime juice directly over the ingredients starting with half a lime and adding more to taste. Season with salt and red chili flakes beginning conservatively and adjusting upward. Drizzle with quality olive oil just enough to lightly coat the ingredients.

Toss gently:

Using two large spoons or salad servers carefully fold the ingredients together to distribute the dressing evenly without crushing the delicate fruits. Take your time with this step to preserve the integrity of each component.

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The mango is truly the star of this recipe. I discovered their transformative power in salads during a trip to Thailand where fruit in savory dishes opened my culinary horizons. Now I keep mangoes ripening on my counter year round just so I can make this salad whenever the craving strikes.

Picking Perfect Mangoes

The success of this salad hinges largely on the quality of your mangoes. Look for fruits that smell sweet at the stem end and yield slightly to gentle pressure. Color isn't always the best indicator as different varieties display different hues when ripe. Avoid mangoes with wrinkled skin or overly soft spots. If your mangoes are firm when purchased allow them to ripen at room temperature until they develop a sweet aroma and give slightly to pressure.

Make Ahead Tips

This salad can be partially prepped in advance to save time. Chop the bell peppers cucumber and red onion up to a day ahead and store them in separate airtight containers in the refrigerator. The mango can be prepared several hours before serving but avocado should be added just before serving to prevent browning. If you need to prepare completely in advance toss everything except the avocado and add that component right before serving. A squeeze of extra lime juice over the avocado helps prevent discoloration.

Serving Suggestions

Transform this versatile salad into a complete meal by adding protein. Grilled shrimp marinated in lime and garlic creates a stunning seafood entree. For a vegetarian option add black beans or crispy toasted pepitas for protein and crunch. This salad also pairs beautifully with grilled fish tacos or as a side to Caribbean inspired dishes. For a beautiful presentation serve the salad in a hollowed out mango half or on a bed of tender butter lettuce.

Flavor Variations

While this recipe is perfect as written there are numerous ways to adapt it to your taste or available ingredients. Add diced jalapeño for more heat pineapple chunks for additional tropical sweetness or julienned jicama for extra crunch. Thai basil can substitute for or complement the coriander and a sprinkle of toasted coconut adds wonderful texture. For a creamier dressing whisk a tablespoon of honey with the lime juice and olive oil before tossing with the salad.

Frequently Asked Questions

→ What kind of mango should I use?

Choose fresh, ripe mangoes that are firm yet yield slightly to pressure. Avoid overripe mangoes as they may make the salad soggy.

→ Can I prepare this salad in advance?

Yes, you can prepare the salad ingredients a few hours in advance, but add lime juice, olive oil, and seasonings just before serving for the best taste and texture.

→ What can I use as a substitute for coriander?

If you don’t like coriander, you can use fresh parsley, mint, or basil as alternatives to enhance the salad’s flavor.

→ How do I adjust the spice level?

You can add or reduce the amount of red chili flakes according to your spice preference. For a milder version, omit the chili flakes entirely.

→ Can I add protein to this salad?

Yes, you can include grilled chicken, shrimp, or chickpeas to make the salad more filling as a main dish.