Thai Mango Salad

Thai Mango Salad is a vibrant and refreshing appetizer that perfectly balances sweet, sour, and savory flavors. This vegan dish showcases the natural sweetness of ripe mangoes paired with crisp vegetables and a zesty lime dressing.

Ingredients

• Ripe mango - 1 medium (about 200g)
• Carrot - 1 medium (about 70g)
• Cucumber - 1 small (about 100g)
• Red bell pepper - 0.5 medium (about 50g)
• Fresh cilantro - 15g
• Green onion - 2 stalks
• Lime juice - 2 tablespoons (30ml)
• Soy sauce - 1 tablespoon (15ml)
• Maple syrup - 1 teaspoon (5ml)
• Chili flakes - 1/2 teaspoon
• Salt - 1/4 teaspoon
• Peanuts - 30g (for garnish)

Steps

1. Peel the mango and cut it into thin strips or julienne.
2. Grate the carrot and cut the cucumber into thin matchsticks.
3. Dice the red bell pepper into small pieces.
4. In a large bowl, combine the mango, carrot, cucumber, red bell pepper, chopped cilantro, and sliced green onion.
5. In a small bowl, whisk together lime juice, soy sauce, maple syrup, chili flakes, and salt to create the dressing.
6. Pour the dressing over the salad mixture and toss gently to combine.
7. Let the salad sit for about 5 minutes to allow the flavors to meld.
8. Serve garnished with crushed peanuts on top.

Nutrition

• Calories: 180
• Protein: 4 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 12 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins A and C from fresh fruits and vegetables.
• High in fiber, promoting digestive health.

Tags